Preparing your body and mind for restful sleep is one of the best ways to ensure a rejuvenating night. This 10-minute bedtime yoga stretch is designed to release muscle tension, calm the nervous system, and ease your transition into relaxation. It’s gentle, beginner-friendly, and focused on soothing stretches that help you let go of the day’s stress.
Starting with Child’s Pose: Grounding and Relaxation
Begin in Child’s Pose by bringing your knees wide, touching your big toes together, and sitting back on your heels. Extend your arms forward or stack your hands to rest your forehead. If your forehead doesn’t reach the mat, use props like fists or a pillow for support.
Take slow, deep breaths, imagining your body becoming heavier and sinking into the ground. With each exhale, let go of any tension. Focus on sending your breath to areas of tightness to encourage release and relaxation.
Cat-Cow Movements: Releasing the Spine
Transition to a tabletop position, with your wrists under your shoulders and knees under your hips. Flow through Cat-Cow stretches to loosen the spine:
- Inhale: Drop your belly, lift your gaze, and draw your shoulder blades together (Cow Pose).
- Exhale: Round your spine, tuck your chin to your chest, and draw your navel toward your spine (Cat Pose).
Repeat this flow several times, syncing your movements with your breath. This gentle spinal massage is perfect for unwinding after a long day.
Quad Stretch: Releasing Tension from Sitting
Lower onto your belly and stretch one leg at a time:
- Place your left forearm on the mat in front of your chest.
- With your right hand, reach back to grab your right ankle or foot.
- Gently draw your heel toward your seat, feeling the stretch in your quad.
Hold the pose for a few breaths, then switch sides. Tight quads, often caused by prolonged sitting, will feel a soothing release with this stretch.
Seated Butterfly Pose: Opening the Hips
Come to a seated position and bring the soles of your feet together, letting your knees drop outward to form a diamond shape with your legs. Sit tall, holding onto your shins or ankles.
- Inhale: Lift your chest and lengthen your spine.
- Exhale: Hinge forward from your hips, bringing your torso closer to your feet.
Feel the stretch in your hips, legs, and lower back. With each exhale, allow your body to fold deeper while staying relaxed.
Seated Spinal Twists: Releasing the Back
Extend your legs in front of you, flexing your feet. Bend your left knee and place your left foot outside your right thigh.
- Hug your left thigh with your right arm and place your left hand behind you for support.
- Inhale: Lengthen your spine.
- Exhale: Gently twist to the left, gazing over your shoulder.
Return to center and repeat on the other side. These twists promote spinal mobility and help release tension in the lower back.
Forward Fold: Stretching the Back and Legs
Extend both legs forward and flex your feet. Sit tall, then:
- Inhale: Lengthen your spine.
- Exhale: Hinge forward, reaching for your shins, ankles, or feet.
Keep your knees bent if needed, ensuring a gentle stretch along the back of your legs and spine. Focus on relaxing rather than forcing the pose, breathing deeply into the stretch.
Reclined Butterfly Pose: Final Relaxation
Lie back on your mat and bring the soles of your feet together, letting your knees drop open. Rest your hands on your chest and belly or by your sides. Close your eyes and focus on your breath. Feel your chest and belly rise on the inhale and fall on the exhale. Allow your body to fully relax into the pose.
Closing the Practice
Bring your knees together and roll onto your favorite side, taking a moment to rest. Slowly come to a seated position, sitting tall and centered. Reflect on the gratitude for your body and the opportunity to care for yourself.
Why This Routine Works
This bedtime yoga routine incorporates calming poses, gentle stretches, and mindful breathing to help you release physical tension and prepare your mind for restful sleep. It’s designed to relax tight muscles, particularly in areas like the hips, back, and legs, while promoting a state of calm and ease.
Watch and Follow Along
Unwind with the guided video here: 10 min BEDTIME YOGA STRETCH | Full Body Stretches To Release Muscle Tension Before Bed. Take these 10 minutes to let go of the day and ease into a peaceful night.