Yoga Poses for Stress Relief & Better Sleep (Perfect for Beginners)

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There was a time when my body was exhausted, but my brain just wouldn’t shut up. I’d toss and turn, check the time, scroll my phone (which made it worse), and somehow feel more awake than before I got into bed.

Then I discovered something simple—something that didn’t involve pills, apps, or expensive gadgets.

Yoga Poses for Stress Relief & Better Sleep (Perfect for Beginners)

It was yoga.
But not the sweaty, pretzel-twisting kind you might see on Instagram.
I’m talking about slow, cozy, calming movements that whisper to your nervous system: "It's safe to rest now."

Let me walk you through what changed everything for me—and might just change your nights too.

🌿 Why Bedtime Yoga Actually Works (And No, You Don’t Have to Be Flexible)

Before I go into the poses, let’s talk about why this works so well.

When we’re constantly stressed, our bodies stay stuck in “fight or flight” mode—heart racing, muscles tight, mind buzzing.
But gentle yoga flips the switch. It activates the parasympathetic nervous system—the part of your body that says, “Hey, it’s okay to relax now.”

And the science backs it up:

  • 💤 People who do bedtime yoga fall asleep faster and stay asleep longer

  • 🧘‍♀️ It lowers cortisol (aka the stress hormone)

  • ❤️ It slows your heart rate and soothes your nervous system

  • 😌 It helps calm racing thoughts and reduce anxiety

Even 10 minutes can make a difference.

🌙 When’s the Best Time to Do It?

I like to think of this routine as my evening exhale.
I do it right after brushing my teeth and turning off all screens. Sometimes I even light a lavender-scented candle and play soft piano music.

You don’t need a mat. You don’t need special clothes.
Just a quiet space, maybe a pillow or blanket, and a little intention.

🧘‍♀️ 9 Gentle Yoga Poses That Help Me De-Stress Before Bed

These aren’t fancy. They’re slow, supportive, and oh-so-calming. Try doing them in this order, or pick just one or two if that’s all you have time for.

1. Child’s Pose (Balasana)

A moment of stillness to let everything go

  • Kneel down, let your big toes touch

  • Lower your chest forward, resting your forehead on the bed or floor

  • Breathe into your back and shoulders

🕒 Stay for 1–3 minutes. No rush.

2. Legs-Up-the-Wall (Viparita Karani)

My go-to when I’m anxious or overstimulated

  • Lie on your back and rest your legs up against the wall

  • Arms by your sides, palms facing up

  • Close your eyes and just breathe

🕒 Stay for 3–5 minutes. Let gravity do the work.

3. Cat-Cow Stretch

Loosens the spine and melts tension

  • Start on hands and knees

  • Inhale as you lift your chest and arch your back (Cow)

  • Exhale as you round your spine (Cat)

🕒 Repeat for 1–2 minutes, moving slowly with your breath.

4. Seated Forward Fold

A quiet stretch that helps me turn inward

  • Sit with your legs extended

  • Inhale, reach your arms up

  • Exhale, fold forward gently

🕒 Don’t force it. Let your breath guide the stretch for 1–2 minutes.

5. Supine Twist

Feels like wringing the stress out of your spine

  • Lie on your back

  • Hug your right knee and guide it across your body

  • Look toward the opposite side

🕒 Hold for 1–2 minutes, then switch sides.

6. Reclining Butterfly

Soft, open, and grounding

  • Lie down, bring soles of feet together

  • Let knees gently fall apart

  • Place hands over your heart and belly

🕒 Stay for 2–3 minutes. Add pillows under your knees if needed.

7. Supported Bridge Pose

A supported backbend that melts lower back tension

  • Lie down, bend knees, feet flat

  • Place a pillow or folded blanket under your hips

  • Let your body fully relax into the support

🕒 Rest here for 2 minutes.

8. Happy Baby

Yes, it looks funny. Yes, it feels amazing.

  • Lie on your back

  • Bend your knees and hold the outsides of your feet

  • Rock side to side if it feels good

🕒 Hold for 1–2 minutes. Breathe into your hips.

9. Corpse Pose (Savasana)

The most important one — your signal to rest

  • Stretch out completely on your back

  • Let your legs and arms fall naturally

  • Close your eyes and breathe… inhale for 4, exhale for 6

🕒 Stay here 3–5 minutes — or just drift off.

😴 Don’t Feel Like Moving? Try These Breathing Techniques in Bed

Even on nights when I’m too tired to stretch, I do one of these:

🫁 4-7-8 Breathing
Inhale for 4 → Hold for 7 → Exhale for 8
Repeat 4–6 rounds. Magic.

🫁 Alternate Nostril Breathing
Close one nostril, inhale through the other
Switch, exhale. Repeat.
So simple, so calming.

🌟 Little Extras That Make a Big Difference

  • Dim the lights or use a salt lamp

  • Sip a warm herbal tea before you begin

  • Dab a drop of lavender or chamomile oil on your wrists

  • Put your phone on airplane mode and leave it across the room

📅 7-Day Bedtime Yoga Reset

DayFocusFeatured Poses
1Full body calmChild’s Pose + Legs-Up-the-Wall
2Hip tension releaseReclining Butterfly + Supine Twist
3Gentle spine flowCat-Cow + Forward Fold
4Letting goSupported Bridge + Savasana
5Digestion boostSupine Twist + Happy Baby
6Stillness practiceCorpse Pose + 4-7-8 Breathing
7Full routineAll 9 poses (15 min total)

🧘 Final Thoughts: This Isn’t Just Yoga — It’s a Love Letter to Your Nervous System

I’ll be honest: I used to think slowing down was a waste of time.
But now? It’s my superpower.

These few quiet minutes at night became more than a routine — they became a ritual. A way to say: “Hey body, you did enough today. You’re safe now. Let’s rest.”

No fancy leggings. No yoga mat. Just presence, breath, and peace.

Even if you only do one pose tonight, I hope it brings you calm.

You deserve rest. You deserve ease. And it’s only one deep breath away. 🌙


Yoga Poses for Stress Relief & Better Sleep (Perfect for Beginners)