5-Minute Bedtime Yoga Flow

Practicing Yoga Before Bed can help prepare you for a good night’s sleep.

During the day, we deal with our jobs, families, friends and any other expected or unexpected events. These events may cause extra stress, excitement or trauma. With all of these things and events running through our minds, yoga is the perfect solution.

With that being said, Yoga before bed can help with:

  • Improving Circulation in the body
  • Easing Muscle/Joint Pain
  • Relieves Tension
  • Calming the mind and body

So Here is a quick 5-Minute Bedtime Yoga Flow you can try at home!


Bridge Pose (Setu Bandha Sarvangasana)

Start by lying on your back with your knees bent and feet flat on the mat. Take an inhale; On the exhale lift your hips with your shoulder and feet remaining on the mat. Hold for 3 full breaths.



Reclined Pigeon Pose (Supta Kapotasana)

Start by lying on your back with your knees bent and feet on the mat. Bring the right knee in towards your chest and cross your right ankle in front of the left knee. Bring the left knee in towards your chest. Reach through the triangle formed with legs and grab either the back of the left thigh or the front of the left shin. Hold for 3 full breaths.

Repeat the first two poses. Use the opposite leg in Reclined Pigeon Pose.


Supine Spinal Twist (Supta Jathara Parivartanasana)

Start by lying on your back with knees bent and feet placed on the mat. Bring both knees in towards your chest. Let both knees fall over to the left. Turn you head in the opposite Direction of your knees. Hold for 3 Full Breaths. Repeat on the left side.

Deep Breaths

Start with sitting in Easy Pose. Have the hands either on top of the thighs or on the knees. Hold for 3 Full Breaths.

See the full routine below:


Jacquitta B.

This Curvi Yogi


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6 thoughts on “5-Minute Bedtime Yoga Flow”

  1. Thank you for sharing this! I’ve started getting into yoga to see if it would help with my back pain. I’m going to try out this routine and see how I like it ?

  2. I’m definitely interested in trying this. I suffer with a lot of chronic illnesses and muscle tension is a big problem of mine.

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