10-Minute Yoga Before Bed

Yoga is a set of exercises that has its origin in ancient Hindu Philosophy. Yoga practices are different in Hindu, Buddhism, and Jainism. Yoga has a lot of benefits and 10-minute yoga before bed is what can deliver those benefits in a tedious routine. Not out the best timing to harvest yoga’s potential is morning but bedtime yoga is good to relax mind and body.

10-minute yoga before bed is good to maintain blood pressure, relax muscles, vanish stress, eliminate toxins, and enhanced mindfulness. Yoga poses that involve breathing turn off the stress signs. It helps to fall asleep on time by getting rid of bad habits. 

>>> Learn more: 10 Health Benefits of Yoga

 Let’s see some yoga poses that will help you get the most out of yoga!

10-Minute Yoga Before Bed

Before Bed Yoga Pose

Seated Wide Angle Pose

Seated Wide-angle pose is called Upavistha Kona in Hindi. It is a basic laying down yoga pose.

To start with wide-angle yoga exercise in bed open your legs wide apart till you feel the stretch. The feet must be flexible, and knees and toes must point toward the ceiling. Move your hands down between your legs by maintaining the stretch. Exhaling during bending forward calm the nervous system and sack the sciatic pain.

Winding Down Twist

Yoga offers a lot of relaxing twists. Twists keep the spinal flexible and offer a relaxing feel.

Sitting down and twisting spinal on side help releasing toxins from organs and better blood flow. Doing a twist might need caution in case of spinal injuries. Doing bedtime winding down twist help getting better sleep.

Upward Dog Pose

The upward dog yoga pose is called Urdhva Mukha Svanasana in Hindi. It is a basic and common yoga pose that is good for the upper body.

To perform yoga in bed upward dog pose, lie on your belly then stretch arms to lift the upper body by pressing hands on the floor. To lift legs, press feet on the floor. The body alignment for this pose is very important. One important point is to put weight on hands not on wrists to avoid creeping shoulders. 

Child’s Pose

Child’s pose is called Balasana in Hindi.

It starts with sitting on heels and moving forward with stretched arms with palms facing down. Exhaling while bowing down makes child’s pose resting. The laying down pose can be maintained for 1-3 minutes in a shift. Child pose is not recommended for pregnant women and diarrhoea cases. 

Reclined Bound Angle Pose

From my point of view Reclined Bound Angle is the best workout before bed. It is called Supta Baddha Konasana in Hindi. Doing this pose is easy and it can be performed by laying back and keeping arms aside. The joined toes and stretched legs establish a butterfly shape in this pose. The pose is good for stress, insomnia, and depression. 

Rock-a-Bye Roll

Rock-a-Bye Roll yoga pose is a simple yoga in bed pose. Lay on back and put your arms around knees. Exhale during rolling back and forth. Keep rolling for 2-3 minutes. This poses target upper and lower back and fill the body with energy. 

Happy Baby Pose

To perform Happy Baby, pose in bed, bend your knees on belly after lying on your back. This first step will be assisted by the exhaling power of lungs and inhaling will assist during the second step. Which is to widen knees and keep feet facing the ceiling.

It is easiest yoga pose that relaxes muscles, maintain nutrient balance in the body, and stretch the hamstrings. 

Reclined Spinal Twist

Reclined Spinal Twist is called Jathara Parivartanasana in Hindi. It’s the best exercise in bed even for the down days. 

By laying straight and keep the upper body static bend the lower body by moving one leg aside. Reclined Spinal Twist strengthens the spinal cord and relieves the stress signs. For better stretch move the bent leg close to the chest. 

Reclining Pigeon Pose

Reclining Pigeon Pose is good for knee issues and tight hips.

For this pose lay on back with bent knees and sole of feet touching the floor. Now cross right foot over left leg and move it towards left hamstring. In this position start moving the left leg towards chest. Keep the pose for 30 seconds to 2 minutes for relieved hips.

Corpse Pose

Corpse Pose Shavasana needs warmth that’s why its best workout before bed.

After lying on your bed keep legs and arms wide open. Breath slowly and deeply and focus on your body. Let your focus find tensions and tiredness in your body during slow breaths. This focus will relieve stress and will offer a relaxed body and mind. It is better to perform Corpse pose with a blanket under the knees or lower back.

The Pose That You Should Not Do On Bed

Poses that are Related to Neck and Must be Avoided Before Bed


There are some yoga poses that must not be performed before bed. One of them is Halasana. For this pose, the stomach and bowels must be empty and the best time for it is morning. In this pose, the body’s lower body is lifted to 180o to the upper body. Belly muscles support the upward-lifting that’s why empty stomach is necessary.

Forward Fold With clasp, Throat Lock, Camel Pose, Sage’s Twist, Dolphin Pose, Thread the Needle, and Supported fish variation are the poses that are not before bed yoga poses. The reason is for in bed exercises little mobility required and these poses need a lot of mobility. The neck involvement is another point to avoid these Yoga poses before bed. 

Shoulder Stand

Shoulder Stand is called Salamba in Hindi. This pose involves lifting the whole body with shoulders and head on the floor. This pose can be called an advanced form of the Halasana pose. It calm mind and therapeutic for asthma, infertility, and sinusitis. But it is not recommended as before bed exercise, diarrhoea patents, injured necks, and pregnant women. 

Bridge Pose

The bridge pose is called Setu Bandha Sarvangasana. The bridge pose involves lifting the middle body by pushing the feet and arms against the floor. In this position, knees are bent, and arms are placed straight. It needs practice thus, it can cause neck injuries in naïve. Because of neck involvement, it must be avoided on bed. 

10-Minute Yoga Before Bed

Trying yoga or any relaxing workout before bed is beneficial to relieve stress and get better sleep. So, donate 10 minutes to your health daily for a long healthy life.

You might also interested in :

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15 Effective Yoga Poses for Beginners

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