Bedtime Yoga In Bed: Gentle Stretches To Fall Asleep Fast

A gentle, lying-down yoga practice designed to release the tension of the day and guide your body into deep, restful sleep — no mat, no getting out of bed required.

This sequence moves slowly through calming stretches like Supported Bridge, Legs Up the Wall, and gentle spinal twists, paired with slow, deep breathing to settle your nervous system. Perfect for nights when your mind is racing, your body feels tight from sitting all day, or you just want a wind-down ritual that eases you straight into sleep.

Come as you are — pajamas on, lights low, phone away. Let your breath slow, your muscles soften, and your mind quiet as we move gently toward sleep together. Please note: As this practice is designed for deep relaxation and sleep, please do not listen while driving or operating heavy machinery.

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Transcript

Welcome to this bedtime yoga. We want to practice a small sequence of different yoga postures in the bed. So the only thing you need is your bed, A couple of pillows and some comfortable clothes. If you want to directly sleep afterwards, Make yourself ready, Maybe turn off the lights or dim the lights and that's all you need to do. Let's directly start. Our first posture is going to be a supported bridge pose. For the supported bridge pose you will need a pillow. It should be a little bigger pillow so that you can place that pillow under your hips. If your pillow is not thick enough you can also use two pillows. My pillow is fine enough. So what we want to do is we can Place that pillow. Under our lower back. And we can start lying back. And instead of extending both legs we want to keep one leg extended and we want to bring the other knee towards the chest. We want to feel a gentle stretch in the front side of the right thigh or left thigh. The thigh of the extended leg. Allow that extended leg to fully drop. I'm chill. Your bed, Feel the support of the pillow under your lower back. Relax your shoulders. Stay here for a few more breaths. Here we want to change the sides. You can extend the leg that you brought close to your chest and bring the other knee close to your chest. Feel the length. Then the front side of your extended leg. A gentle stretch. Relax your shoulders, Your arms. Relax the muscles of your face and your jaws. Allow each and every part of your body. To be completely relaxed. Without tension. We stay here for a few more breaths. And then slowly bring both of your knees to your chest, Maybe roll over to one side. Remove. That cushion from under your lower back and just bring both of your knees close to your chest. Give yourself a hug here. You can roll a little bit from side to side. Maybe making circles, Giving your lower back a gentle massage here. Feel the length. Your spine and your lower back. For our next posture we want to start with a figure 4 sleeping pigeon. You can bring your right ankle over your left knee. You can either stay here. If you want to go deeper, Grab your left thigh from behind to bring your left knee closer while bringing your right knee away from you. You can gently flex your right foot to protect your right knee. You can combine that posture with your breath. When you inhale, You can bring your left knee slightly closer. And when you exhale, Back up slowly. Inhale, Bringing that knee slightly closer. And exhale. Let go. We are stretching the glutes. The hips. In this posture to release tension maybe from sitting. And then slowly. . . Let go of your left thigh. We want to keep the right foot where it is and from here we want to move on into a spinal twist. You can wrap that right knee even more around your left into the eagle legs and then drop both of your knees over to the left side. You can bring your left hand onto your right knee and you can look towards your right hand. For a spinal twist you want to stay here for a couple of breaths. And then slowly come back to the center and we want to change the sides. Bring your left ankle on top of your right knee. Grab your right thigh. From behind you can gently flex your left toes. Bring your left knee away from your shoulder and chest while bringing your right knee closer. Again if you want you can combine Posture with some breath and movement. Inhale bringing your knee closer. Exhale, Allowing for some space. Inhale, Bringing the knee closer. Exhale, Back up. We want to stay here for a few more breaths. Feel the stretch around your glutes and hips. And then slowly. Bring that left leg even more around the right for the eagle legs. We want to drop both of the knees over to the right side. You can bring your right hand onto your left knee. You can either face to the ceiling or towards your left hand for the spinal twist. Stay here for a couple more breaths. Then slowly bring both of your knees back to the center, Unwind your legs and for our next posture we want to practice a legs up the wall. If you don't have a wall available you can also use the cushion under your hips again and just raising your legs up towards the ceiling. If you have a wall you can come close to your wall with your sitting bones and hips. Rest your legs against the wall. You can keep your arms over the head. And we want to stay here for one minute allowing That gentle inversion. And we want to slowly start bending the legs. At the knees. You can hug your knees one more time towards your chest. Feel the sensation in your legs after the posture. From here you can either directly lie down in your shavasana under your blanket. Going directly into your heart. Sleep. Or if you want to stay in the meditation for a moment, You can come up finding a comfortable sitting position. And we want to just take a moment here to focus on our breath. Our inhalation and exhalation. If you want, Bring one hand on your abdomen. One hand on your chest. Feel your abdomen and chest pulling out and slightly up. When you inhale. And back down when you exhale. If you want, You can stay here. For a few more minutes, Focusing on your breath. Maybe even counting your breaths. Or if you already feel ready to go. The bed to sleep. Allow yourself. Just sleep. Deeply, Peacefully. And I say thank you for joining today. I wish you a beautiful sleep. Beautiful night.