A bedtime yoga routine is the best way to release the stress from the day and prepare yourself for rest.

If you find yourself having a hard time falling asleep or are often waking from sleep, try this 15 minute bedtime yoga routine.

Once I started incorporating a bedtime yoga routine into my nightly ritual, I found it so much easier to get a full nights rest.

Practicing restorative, stress releasing yoga poses before bed is a great natural alternative to great sleep than taking sleep aids.

We build up so much stress and tension in our bodies throughout the day and this is preventing us from getting a good nights sleep.

With this 15 minute bedtime yoga routine, you are taking time to give your body much needed attention and rest. Each pose is held for at least 1 minute allowing your mind to rest and focus on releasing all the stress you built up from your day.

Allowing our minds and bodies a moment to process and release is essential to getting that optimal sleep and rest we badly need and desire.

Follow the recommended amount of time to hold each pose and as you become familiar with each pose, adjust the time in each pose to fit your needs. You may want more time in child’s pose and less in cat-cow. Listen to what your body is telling you and adjust the routine as needed.


Child’s Pose

Begin in the tabletop pose.

Shift backward so that your arms are stretched outwards on your mat and your hips are sitting on your Achilles.

If your hips are tight and you can’t sit fully onto your Achilles, use a rolled-up towel and place it between your calves and thighs.

Hold for 2-3 minutes.



From a seated position, come onto hands and knees with wrists directly under shoulders and knees under hips. This is tabletop pose.

With the inhale, lift your head and your tailbone. This is cow pose.

On the exhale, press into the mat, round your back, and tuck your chin. This is cat pose.

Alternate between cat and cow. Go at the pace that feels right for you and however long you need.


Happy baby

Begin by lying on your back with your knees bent.

Lift your legs as you bring your knees in toward your armpits.

Take hold of the outside edge of your feet or ankles.

Gently pull your legs in more and tuck your chin.

Hold for 60 seconds.


Knees to chest

Start lying on your back.

Bring your knees up to your chest.

Hug your knees tightly to your chest deepening the stretch with the inhale.

Hold for 60 seconds.


Reclined bound angle

Begin lying on your back.

Bend your knees so that they are facing the upward.

Slowly open up your knees as far as comfortable while letting the soles of your feet touch.

Add a yoga bolster or pillow under the back if desired.

Hold for 2-3 minutes.



Reclined spinal twist

Start lying on your back.

Keep your left leg straight as you bring your right leg towards the sky while keeping your right knee bent at a 90-degree angle. Your left leg should be straight on the ground and right leg bent with knee pointing towards the sky.

Slowly guide your right knee across your body with your left hand towards the left. Stretch your right arm out on the ground perpendicular to the body.

Hold for 60 seconds.

Repeat on the other side.



Corpse Pose

Starting in a supine position, let your legs spread the width of the mat with feet splayed out to the side.

Place your arms at your sides slightly away from the body with palms facing upwards.

Close your eyes and let your body relax.

Scan your body for any tension and let it go.

Breathe normally and relax into this pose for as long as you like.

When you are ready to leave savasana, gently wake up your body by wiggling your fingers and toes.

Roll onto your right side and slowly come back into a seated position.


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It comes with everything you need to get started on your yoga journey including 70 yoga poses with photos with in-depth instructions, a 6-week workout guide, and a meal plan fit for any lifestyle, plus so much more.

Click here to find out more about the Yoga Body Transformation