15 Minutes Bedtime Yoga For Better Sleep| Evening Yoga Sequence To Close Your Day


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If your morning is busy and body is stiff, don’t worry. This “15 Minutes bedtime yoga for better sleep” will help you with deep-sleep,  weight management, alleviate joint pain and enhance your mental focus.

Bedtime yoga to sleep better| evening_yoga, restorative_yoga, yin_yoga, yoga_for_sleep

We know that a morning yoga schedule can do wonders for our health and fitness, mind, and overall well-being. Starting our day mindfully goes a long way and drastically improves the quality of life.

But research shows that people committed to a bedtime or an evening yoga practice experience better sleep quality, less stress and anxiety, and relief from body aches.

According to sleep foundation, Over 55% of yoga practitioners report improved sleep, and over 85% report reduced stress. 

Numerous studies prove that yoga can improve sleep for a variety of different populations. 

These studies majorly focus on the quality of sleep rather than quantity.

 So there is a need to realize that the increased time of sleep does not necessarily help with quality sleep and overall well being. 

The definition of quality sleep may vary from person to person. It is more about how energized and exuberant you are when you wake up in the morning. 

Not the number of hours you spend on your bed.


Read: How To Power Nap For Incredible Health Benefits

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What Types of Yoga Helps You Sleep Better?

Bedtime yoga to sleep better| evening_yoga, restorative_yoga, yin_yoga, yoga_for_sleep

There are many types of yoga that provide health and wellness benefits. 

At the beginning of the day, any type of yoga practice is appropriate, so long as you are comfortable. 

Intense forms of yoga, such as vinyasa or hot yoga, are a good type of moderate to high exercise. Such exercise, when done in the morning, can help you sleep better at night.

Since intense yoga postures may elevate the heart rate and awaken your mind, it’s best to avoid these practices right before bedtime. 

 A slower and restorative type of yoga is more suitable when you are looking for a bedtime yoga routine.


Who Can Leverage From The Bedtime Yoga


  • Children specifically with the neural disorders like ASD may find it hard to fall asleep because of the different activities looping in their mind. Yoga can help to stabilize their brain activities and help to fall asleep effortlessly.


  • Adults nowadays live a hectic lifestyle. Education, job and family responsibilities often hike their stress hormones which may create hindrance with the quality sleep. Such people can live a stress-free life with the regular yogic activities and committing to a yoga practice just before going to their bed.


  • Menopausal women are the biggest victim of sleep disorders. With each hot flush, because of the hormonal imbalances, there are frequent chances of sleep disruption. A calming yoga schedule like this one can help to balance the hormones and alleviate joint pains at the same time.

Bedtime Yoga For Better Sleep

P.S.- You can do this yoga sequence just before going to bed. Just remember to keep a gap of at least three hours between the bedtime yoga and a large meal.

Let’s start our 15 minutes bedtime yoga sequence for better sleep with neck stretches. You can read the post or watch the video below 👇


Neck Stretches

Neck Stretches: Bedtime yoga to sleep better| evening_yoga, restorative_yoga, yin_yoga, yoga_for_sleepBedtime yoga to sleep better| evening_yoga, restorative_yoga, yin_yoga, yoga_for_sleep

Neck muscles react strongly to stress and this tendency can be further aggravated by long driving or sitting in front of a computer.  

And, sometimes we defend ourselves in stressful situations by tightening our neck and shoulders muscles.

This kind of consistent stress in your neck area may cause cervical spondylitis and other related issues.

Stretching our neck and shoulder muscles and joints just before our bedtime may help to have a profoundly good night’s sleep…

Also, you don’t want to rush and hush for any reason.

 The evening is about slowing down and winding up our day with a feeling of gratitude and fulfillment

So, better avoid fixing your next office meeting or thinking about our next meal on the menu.


Side Stretches in Gomukhasana


Side stretches in gomukhasana can help you to open your side body and release the tension from the hips, neck, and shoulder area.

A consistent bedtime yoga practice is also a great way to boost weight loss and add to quality sleep

Sleeping better has a positive effect on weight maintenance and weight loss. It may also help you to be more mindful of your eating habits.


Matsyendrasana:Bedtime yoga to sleep better| evening_yoga, restorative_yoga, yin_yoga, yoga_for_sleep

Spinal twists in Matsyendrasana can help to relieve toxic gases and improve digestion.

In general, practicing 15 minutes of yoga a day has numerous health benefits

When you opt for a relaxing sequence before bed, you allow your body to unwind and reset entirely!


Cat and cow

Cat and cow yoga posture: Bedtime yoga to sleep better| evening_yoga, restorative_yoga, yin_yoga, yoga_for_sleep

Cat and cow posture or Marjaryasana is a great way to relieve your spinal cord and avoid all kinds of back pain.

Because practicing yoga before bedtime is a terrific way to release everything you’re holding “mentally or physically” before sinking into a peaceful night of deep sleep.

Puppy Pose

Puppy pose, Anahatasana

From the cat and cow posture bring your hands forward and let your heart meltdown on your yoga mat.

Heart opener yoga postures like puppy pose or Anahatasana helps to open your Heart Chakra and meltdown all the anger, anguish, and bitterness you might have collected from your day-long workings.

Thread and needle Yoga Pose

Thread and needle yoga posture:Bedtime yoga to sleep better| evening_yoga, restorative_yoga, yin_yoga, yoga_for_sleep

Thread and needle yoga posture benefits in opening your shoulder joints and providing a gentle spinal twist. 

Try to be gentle with yourself and try to place your hands in different positions wherever you feel comfortable. 

Thus making your practice more restorative and avoiding being a strenuous activity.


Pigeon Pose


Pigeon pose or Rajkapotasana opens your hips joints and relieves you from the day-long sitting on your chair.

While doing this posture, carry on  with great grace. Bring all the smoothness possible to most of your postures.

“Being perfect in a posture is not important. That comes with time.

 We should allow our bodies to talk and to be listened to mindfully!



Paschimottanasana or supported seated forward bend

Forward seated bends like Paschimottanasana helps to massage your internal organs. 

A gentle pressure in your abdomen helps to provide an etiquette compression and decompression on your digestive tracts, kidneys, and liver.

 To make your forward bend soothing, restorative, and supported, you can use cushions like shown in the video above.


Bridge Pose

Bridge Pose, Setubandhasana

To counter your day-long sitting with the  bridge pose. It helps to,

  • Stretches the chest, neck, shoulders, and spine.
  • Calms the body and mind, alleviates stress and mild depression.
  • Stimulates organs of the abdomen
  • Rejuvenates tired legs.
  • Improves digestion.

Just remember to keep your thighs and inner feet parallel. Your body should form a straight line from your shoulders to your knees. You may rest your arms with palms down by your sides.


Bananasana- A yin yoga posture

A yin yoga posture like Bananasana is an excellent yoga posture for side body stretching. 

This posture stretches the oblique stomach muscles and the side intercostal muscles between the ribs.



Now you can release your body completely on mother earth. Sinking in Savasana is necessary to conclude your bedtime yoga practice!

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Wrapping Up- Bedtime Yoga For Better Sleep

Bedtime yoga to sleep better| evening_yoga, restorative_yoga, yin_yoga, yoga_for_sleep

Thank you so much for reading these lines!

Yoga practice is recommended in the morning or the early evening. 

A morning yoga session can be quite active and consist of a full practice. Remember to always finish with Savasana (Corpse Pose), no matter what time of day or season you practice. 

Don’t forget to watch the video on YouTube, which is on the same topic- 15 minutes bedtime yoga sequence for better sleep

Please 🏵️subscribe🏵️ to my channel to support the free and fabulous yoga on YouTube!

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Thanks, for doing this 15 minutes bedtime yoga sequence for better sleep with me! Namaste 🙏❤️ Yogis





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About Author

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India.

For result oriented health and nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please check out Yogarsutra Healing Studio.

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