Written By: Satata Karmakar | Published : April 20, 2025 7:04 PM IST
Relaxing Nighttime Yoga Routine: 10 Simple Yoga Poses You Must Do Before Bed Daily At Night For Peace
Nighttime Yoga Routine: After a hectic and stressful day, winding down before bed at night can be a challenge. Some of our nighttime habits, such as screen time, late-night dinner, and most importantly, stress, can interfere with restful sleep. That's where a gentle nighttime yoga routine can make all the difference. Practising yoga before bed not only helps you sleep better but also calms you down, releases accumulated stress, and prepares your mind for some relaxation, which is important to beat insomnia.
In this article, we have highlighted the top 10 yoga poses that you must try daily at night to release tension and stress naturally.
Instead of grabbing chamomile tea or spearmint tea, you can practice these yoga poses daily before bed to release all the tension from your body and sleep peacefully at night:
Start with the most gentle yoga poses - balasana, also known as the Child's pose. Begin by kneeling on your mat with your big toes touching. Sit back on your heels and fold forward, resting your forehead on the floor. Extend your arms forward, relaxing your shoulders and back. Hold for 1-3 minutes, focusing on deep, calming breaths.
Now try the Supta Baddha Konasana. Simply lie on your back with the soles of your feet together, allowing your knees to fall open to the sides. Rest your arms by your sides, palms facing up. Close your eyes and breathe deeply, feeling the gentle stretch in your inner thighs and groin. Hold for 3-5 minutes.
Shift to the next pose, called Viparita Karani. Simply sit with one hip against a wall and gently swing your legs up the wall, lying on your back with your buttocks close to the wall. Keep your arms relaxed by your sides, palms facing up. This pose helps to reduce swelling in the legs and calm the nervous system. Hold for 5-10 minutes.
Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides, palms facing down. Gently drop both knees over to one side while keeping your shoulders flat on the floor. Hold for 2-3 minutes per side. This pose gently releases tension in the spine.
Lie flat on your back with your arms relaxed by your sides, palms facing up. Close your eyes and allow your body to completely relax. Focus on your breath and let go of any tension you are holding in your body. Stay in this pose for 5-10 minutes, or as long as feels comfortable.
Start on your hands and knees, aligning your wrists under your shoulders and your knees under your hips. Inhale, drop your belly towards the floor, and lift your chest and tailbone (Cow Pose). Exhale, round your spine towards the ceiling, tucking your chin to your chest (Cat Pose). Repeat 5-10 times, coordinating your breath with the movement.
Start on your hands and knees. Slide your right arm underneath your left arm, resting your right shoulder on the mat. Gently turn your head to the right. Hold for 1-3 minutes, then repeat on the other side. This pose gently stretches the shoulders and upper back.
Start on your hands and knees. Tuck your toes and lift your hips up and back, forming an inverted V-shape with your body. Keep your hands shoulder-width apart and your feet hip-width apart. Hold for 1-3 minutes, focusing on lengthening your spine.
Stand with your feet hip-width apart. Bend forward from your hips, keeping your spine long. Let your head hang heavy, relaxing your neck and shoulders. Hold for 1-3 minutes. This pose helps to calm the nervous system.
Sit comfortably on your mat with your legs crossed. Rest your hands on your knees or in your lap. Close your eyes and focus on your breath. Hold for 5-10 minutes, allowing yourself to fully relax before going to bed. This pose promotes a sense of calm and stillness.
Remember to listen to your body and modify these poses as needed. If you experience any discomfort, stop the pose and consult with a yoga instructor or healthcare professional. Enjoy your peaceful and restorative nighttime yoga practice!
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