10-Minute Evening Yoga Routine for Better Sleep

This evening yoga for sleep routine uses 10 quiet minutes of gentle poses to help you wind down before bed without turning it into a workout.

Why Evening Yoga for Sleep Works

Slow stretching, dim light, and steady breathing can make bedtime feel calmer. This routine supports relaxation, but it does not treat sleep disorders.

• Total time: 10 minutes.
• Equipment: Yoga mat, pillow, and blanket.
• Intensity: Gentle and low effort.
• Best timing: 20 to 40 minutes before bed.
• Safety: Skip poses that cause pain, dizziness, or numbness.

The 10-Minute Evening Yoga Routine

1. Child’s pose, 2 minutes

1. Kneel on the mat and fold forward.
2. Rest your forehead on the mat or a pillow.
3. Breathe slowly for 2 minutes.

2. Seated forward fold, 2 minutes

4. Sit with legs extended or slightly bent.
5. Fold forward only as far as comfortable.
6. Hold for 2 minutes with relaxed shoulders.

3. Legs up the wall, 3 minutes

7. Sit beside a wall and swing your legs up gently.
8. Place a pillow under your hips if comfortable.
9. Rest for 3 minutes with slow breathing.

4. Supine twist, 90 seconds per side

10. Lie on your back and bend both knees.
11. Drop knees to the right for 90 seconds.
12. Switch sides for 90 seconds.

Make It Feel More Restful

• Dim bright lights before starting.
• Keep your phone away from the mat.
• Use a blanket if the room feels cool.
• Choose nasal breathing if comfortable.
• Stop before any stretch feels strong.

For more gentle routines, see Morning Stretch Routine, Gentle Wake-Up Yoga Poses, and Desk Stretches.

Evening Yoga for Sleep FAQ

Should I do this in bed?

A mat is better for most poses, but legs up the wall can be done near a bed if the floor is comfortable.

Can beginners do this nightly?

Yes, if the poses feel gentle and you avoid forcing flexibility.