Is yoga before bed good for sleep?

Gentle, slow yoga with long exhales lowers arousal and helps you wind down, which can make it easier to fall asleep. Keep it easy — this isn't the time for a strong flow.

What yoga is best before bed?

Slow, supported poses — cat-cow, child's pose, a seated fold and a reclined twist — finished with a rest. That's exactly what this routine guides.

Should I combine bedtime yoga with breathing?

Yes — pairing gentle poses with slow breathing like 4-7-8 deepens the wind-down. Do the flow, then a few minutes of slow breathing in bed.

Workouts & Recovery · Recovery

Bedtime yoga

A gentle wind-down flow to do on the floor or in bed before sleep — slow cat-cow, a long child's pose, a seated fold, a reclined twist on both sides, and a final rest, all paced with long exhales. The app names each pose and holds it calmly, so you can let the day go and soften toward sleep. Pair it with slow 4-7-8 breathing for the deepest wind-down.

Moves: 5
Length: ≈ 6 min
Level: Beginner

Also known as yoga before bed, relaxing yoga for sleep, yoga for sleep.

How the session works

1Set up on a mat or on the bed with the lights low, ready to sleep.
2Press start. The app names each pose and counts each calm hold down.
3Make your exhales long and slow, and let each pose feel easy and supported.
4It runs 5 to 10 minutes and ends in a quiet rest.

The moves

Cat–cow40s
Move with your breath — arch on the inhale, round on the exhale.
Child's pose60s
Sink your hips back, reach long, and breathe.
Seated forward fold55s
Hinge from the hips, lengthen forward — bend the knees freely.
Supine spinal twist50s · each side
Drop the knees to one side, open the opposite arm, soften.
Corpse pose90s
Lie still, let everything go heavy, and simply rest.

What it's good for

Releases the day's tension with slow, supported floor poses.
Long exhales lower arousal and help you settle toward sleep.
Gentle enough to do in bed as the last thing before sleep.

The evidence. Gentle yoga and slow breathing before bed can lower arousal and help with winding down; they ease the transition toward sleep but aren't a treatment for a diagnosed sleep disorder.

Safety

Move within a comfortable range and ease out of any pose that pinches or sends pain into a joint. Use the gentler option — bent knees, knees-down chaturanga, a hand on the shin — whenever you need it.
Yoga is generally safe but isn't medical advice — check with a clinician first if you're pregnant or managing a back, neck, joint or blood-pressure condition.

Frequently asked questions

Is yoga before bed good for sleep?: Gentle, slow yoga with long exhales lowers arousal and helps you wind down, which can make it easier to fall asleep. Keep it easy — this isn't the time for a strong flow.
What yoga is best before bed?: Slow, supported poses — cat-cow, child's pose, a seated fold and a reclined twist — finished with a rest. That's exactly what this routine guides.
Should I combine bedtime yoga with breathing?: Yes — pairing gentle poses with slow breathing like 4-7-8 deepens the wind-down. Do the flow, then a few minutes of slow breathing in bed.

Try another routine

Related calculators

Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.