Yes, you can even do it in bed.
(Photo: Jaffer Hussain; Design in Canva)
Published May 7, 2026 05:55AM
If you find yourself staying up later than intended—whether due to doomscrolling or dealing with a racing mind—this bedtime yoga routine offers a simple way to wind down and support your sleep. This practice features yin yoga stretches to help you create space to release the stress of your day, slow your breathing, and move past any restlessness.
Sticking to a consistent nighttime routine can be a challenge. But incorporating some structure into your evening, like a short bedtime yoga practice, can help set your body and mind up for real rest. If you’d like, brush you teeth and get into your PJs pre-practice so that you can drift off to sleep immediately afterward.
For the ultimate transition, you can even do this yin yoga routine in bed.
Bedtime Yoga to Help You Unwind
Although yin yoga stretches are typically held a minimum of three minutes for maximum benefit, if you’re pressed for time, holding each soothing stretch for any number of minutes will help you release some tension. You’ll need a bolster or a couple of bed pillows—whatever you have on hand and makes you feel the most supported and comfy.
Constructive Rest
Begin on your back. Bend your knees and place your feet flat on the floor or bed. Toe-heel your feet a little wider than your hips and allow your knees to gently rest together in Constructive Rest. You want your toes to be turned slightly inward and your hands to be rest wherever feels comfortable.
Stay here for at least 1 minute or as long as you’d like.
Supported Bridge
Press into your feet to lift your hips and bring your bolster or a couple pillows beneath the lowest part of your spine in Supported Bridge Pose. Bring your feet and knees hip’s-distance apart and let your weight sink into the support. Again, place your arms wherever feels most comfortable for you.
Stay here for at least 2 minutes or as long as you’d like.
Extended Leg Stretch
[[confirming that jaffer taught this as a separate pose and not as an optional variation of bridge pose?]] Extend your legs down the length of your mat.
If extending both legs feels too intense, try straightening one leg at a time.
Stay here for at least 2 minutes or 1 minute per leg. If you feel any discomfort at all, feel free to spend this extra time in Bridge Pose.
Knees to Chest
When you’re ready, walk your feet in toward you and hug your knees toward your chest, giving yourself a gentle squeeze. Rock from side to side or cross your ankles for a slightly deeper stretch.
Stay here for 5 full breaths.
Waterfall Pose
Release your legs and send your feet toward the ceiling in Waterfall Pose with the support still in place beneath you. Point and flex your feet, roll your ankles, or take whatever movement you need before you settle into stillness.
Stay here for at least 2 minutes or as long as you’d like.
Thread the Needle Variation
Bring your right ankle to your left thigh and bend your left knee in a Thread the Needle variation.
Stay here for 1 minute.
When you’re ready, switch sides.
Savasana
Unwind and send your feet back toward the ceiling before bringing them down to your mat. Lift your hips so you can shift your prop out from under you and slide it farther away so it’s supporting the backs of your knees. Extend your legs and arms and settle into Savasana—or a deep sleep.
