The Best Bedtime Yoga Sequence

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Have you been struggling with falling asleep or staying asleep lately? Well, you’re certainly not alone. A recent survey revealed that about 27% of US adults have problems with sleep. It doesn’t come as a shock. After all, so many people lead super busy and stressful lives which eventually creates many negative side effects, especially with trouble sleeping. But no worries! Even if you find yourself sleeping the worst you ever had in your life, there are always solutions. And forget those sleeping pills! Try combining a bedtime yoga sequence, essential oils, and some tea to get you sleeping like a baby.

Bedtime Yoga Sequence

Aromatherapy has been greatly growing in popularity lately due to the amazing effects it has on the body. Essential oils have been used for relieving stress and improving sleep for centuries. Not only that, they have been proven to improve your overall quality in life. Among the most effective essential oils for sleep are lavender, jasmine, vanilla, and rose.

Herbal tea is another ancient method for relaxation and improving sleep quality. Try chamomile, lavender, passionflower, peppermint, or lemongrass.

Now, let’s get back to yoga. The reason yoga has been so popular and continues to grow in popularity is greatly due to the huge health benefits it features. It helps you get rid of body aches, makes your joints much more flexible and less susceptible to trauma, greatly reduces stress, makes it easier to focus and, most importantly, it helps you sleep better!

It has recently been proven by a survey that 55% of people who do yoga notice a great increase in overall sleep quality. With all of these benefits that this ancient art features, how could you not give this bedtime yoga sequence a go?

Maybe you’re scared that “your body isn’t flexible enough” or that you’re “too overweight”. Well, let us just tell you right now that IT DOESN’T MATTER how old you are, how tall you are, or how much you weigh. That’s the true beauty of yoga. That there are so many different levels of it and whether you’re a yoga guru or just a first-time yogi, you’ll find a routine that works perfectly for you!

We’ve put together a simple beginner’s bedtime yoga sequence for you to try out before bed and feel the magic! Let’s jump right into it.

The Best Bedtime Yoga Sequence:

1.Cat & Cow Pose

This is a great exercise to do right at the beginning of your workout. You’ll stretch out your back, warm up your spine, and practice on your breathing before the other exercises.

Begin on your knees on all fours. Your knees should be directly under your hips and your shoulders should be right over your wrists. Begin the pose by inhaling and slowly arching your back, reaching toward the floor with your belly, putting your shoulders back and raising your head up. Then, while exhaling, pull your belly up, arch your back oppositely, and put your head down in between your arms.

Do this pose for about 5 full breaths.

2.Legs up the wall

This pose may seem silly, but trust us, it does wonders! It will soothe your leg muscles and help you relax after a long day.

Find a wall and lie down on the floor with your butt as close to the wall as you can. Raise your legs up to the wall so they are fully rested on the wall. You can put a blanket or a block under your hips to arch your back a little. Also, you can try putting a strap on your legs so that you could fully relax without having to hold your legs up the wall.

You can hold this pose for anywhere between 5 to 20 minutes, or just whenever you’re ready to move on to the next pose.

3.Child’s Pose

Woman doing child's pose

This pose will nicely stretch out your ankles, thighs and hips, all while relaxing your whole body and mind.

Begin on your knees on all fours. Push your whole upper body toward your feet as far as you comfortably can. Extend your arms in front of you and put your head down in between your arms.

Hold this pose for about 1 minute.

4.Happy Baby Pose

Woman doing happy baby yoga pose

This pose is especially good for those who have lower back pain because it really helps to stretch out and relax your lower back muscles. Also, you’ll stretch out your hamstrings, your spine, and all of your other back muscles.

Begin by laying on your back. Grab your feet from the inside by your big toes and pull your knees down toward the floor just as much as you can.

Hold this pose for about 1 minute.

5. Lying Spinal Twist

Woman lying on yoga mat doing yoga pose

This pose will stretch out your glutes, back, and spine, and improve your digestive system by increasing blood flow to your organs.

Lie on your back and extend your arms to your sides by your shoulders. Bend your right knee and place it right at the outside of your left knee. Use your left arm to slowly twist your right leg to the left as far down as you can go. Make sure your shoulders remain on the floor or at least as close to the floor as you can. Your head should be upright and eyes looking at the ceiling.

Hold this pose for about 1 minute, then bring your leg back on the floor, relax for a few breaths, and repeat with your other foot.

6.Reclining Bound Angle Pose

This pose will help stretch out your inner thighs, knees, and groins. It will also improve circulation throughout your body and stimulate your abdominal organs, as well as your heart.

Begin by laying on your back. For comfort, try placing a couple of blankets under your back to support you. Place both feet as close to your groin as you comfortably can and release your knees to the sides while connecting the bottoms of your feet together. Don’t press your knees to the floor, just let them go down as much as you naturally can. If you feel uncomfortable, place a couple of blankets below your thighs. Then, close your eyes, breathe, and relax.

Hold this pose for about 3 to 10 minutes or until you’re ready to move on to the next pose.


Woman lying flat on the ground

This is a very simple, relaxing pose to finish off your bedtime yoga sequence and get you ready for bed.

Just lie on the floor, extend your arms and legs, close your eyes, breath, and try to clear your mind. Stay in this pose for as long as you’d like.

So there you go! 7 yoga asanas for your bedtime yoga sequence. After completing this routine, you’ll find yourself sleeping like a baby all night! But don’t just stop at these 7 poses.

If you enjoy this yoga routine, then get yourself a yoga program to get your namaste on and discover even more relaxing exercises for your bedtime yoga sequence.

We recommend the “Yoga Burn” program by Zoey Bray-Cotton.

This program is perfect for you if you’re a beginner or intermediate-level yogi. The program consists of 3 phases, each with thorough videos explaining how to complete each exercise.

One of the biggest benefits of purchasing a yoga program instead of going to yoga classes is the fact that you can complete each workout from the comfort of your own home! Plus, the program is directly aimed at women who want to lose weight, so by combining this program with correct nutrition, you’ll certainly reach some amazing goals!

Well, what are you waiting for? Click here to find out more about Zoey Bray-Cotton’s “Yoga Burn” program and experience yourself how amazing yoga will be for your sleep, mental health and physical health