Yes, you can do this even in bed.
(Image: Jaafar Hussein, design by Canva)
Posted on May 7, 2026 at 05:55 AM
If you find yourself waking up later than intended — whether it’s due to pessimism or dealing with a racing mind — this bedtime yoga routine offers a simple way to relax and support your sleep. This practice incorporates yin yoga exercises to help you create space to release the stress of your day, slow your breathing, and move past any anxiety.
Sticking to a consistent nighttime routine can be a challenge. But incorporating some structure into your evening, like a short yoga session before bed, can help prepare your body and mind for true rest. If you wish, brush your teeth and get into pre-training in your pajamas so you can go to sleep right after.
To achieve the ultimate transformation, you can even do this yin yoga routine in bed.
Yoga before bed to help you relax
Although yin yoga exercises typically take at least three minutes to achieve maximum benefit, if you’re pressed for time, holding each calming practice for any number of minutes will help you release some of the stress. You’ll need one or two bed pillows, whatever is on hand and makes you feel the most supported and comfortable.
Constructive break
Start on your back. Bend your knees and place your feet flat on the floor or bed. Place the heels of your feet slightly wider than your hips and allow your knees to gently relax together in constructive rest. You want your toes facing slightly inward and your hands resting wherever you feel comfortable.
Stay here for at least one minute or as long as you want.
Supported bridge
Press into your feet to lift your hips and place your bolster or two pillows under your lower spine in its supported position Bridge position. Keep your feet and knees hip-distance apart and let your weight sink into the support. Again, place your arms where you feel most comfortable.
Stay here for at least two minutes or as long as you want.
Extended leg stretch
((Are you sure that Jaafar taught this as a separate position and not as an optional change to the bridge position?)) Extend your legs along your mat.
If stretching your legs feels too intense, try straightening one leg at a time.
Stay here for at least two minutes or one minute for each leg. If you feel any discomfort at all, feel free to spend that extra time in Bridge Pose.
Knees to chest
When you’re ready, walk your feet toward you and bring your knees toward your chest, pressing yourself gently. Swing 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 a waterfall pose, keeping the support in place beneath you. Point and flex your feet, roll your ankles, or make any movement you need before settling into stillness.
Stay here for at least two minutes or as long as you want.
Thread the needle difference
Bring your right ankle to your left thigh and bend your left knee in a needle thread shape.
Stay here for 1 minute.
When you’re ready, switch sides.
Savasana
Relax and send your feet back toward the ceiling before lowering them to your mat. Lift your hips so you can slide the brace out from under you and move it out of the way so it supports the back of your knees. Extend your legs and arms and settle down Savasana– Or deep sleep.
