4-Minute Bedtime Stretches

Unwind from the day with this gentle 4-minute bedtime stretch routine designed to help you release tension, slow your breathing, and prepare your body for restful sleep. Perfect for busy evenings when you want a simple way to transition from activity into rest.

Take a few quiet moments to stretch, breathe, and settle into the peace of the present moment before climbing into bed.

Transcript

Welcome to this pre-sleep wind down. We'll begin in child's pose, Sending hips to heels, Allowing the hands to extend out. Take a few grounding breaths here. And perhaps offer up a prayer to surrender and close out your day. Now make your way up to tabletop position and begin moving through a couple of rounds of cat and cow. So inhale, Pull your chest forward, Gaze goes up. Exhale, Round through the spine, Tuck your chin to chest. Continue moving at the pace of your own breath. From here, Extend your right hand up to the sky. Exhale, Thread the needle, Releasing the right shoulder down to the mat. You can walk the left fingertips out in front of you and take a few breaths here. Gently unwind, Planning the left hand, Right hand sweeps high to the sky and reset. Take it to the other side, Left hand sweeps high. Exhale, Thread the needle, Releasing your left shoulder down. Option to extend the right fingertips forward and breathe. Gently unwind, Extending the left hand high. Reset and tabletop. And then make your way down to your back. Gently bring the soles of the feet together and allow the knees to fall out for a supine butterfly position. You can allow the hands to rest on the belly. Release through the hips and take a few breaths here. Finding a simple twist, Allow the knees to gently fall over to the right. You can bring the arms to goal post and the gaze goes over the left shoulder. Switching sides, Knees go over to the left, The gaze can go over the right shoulder. And return to center. Extend both feet to the sky for legs up the wall. You can allow the hands to rest on the belly or underneath the hips. And just breathe as you allow your body to reset. When you're ready, Gently release the legs down. Settling into bed, Getting comfortable for a great night's sleep.