Easy Bedtime Stretching

The three-day weekend is winding down. Sometimes a nice, easy bedtime stretch is the best way for me to wrap up a holiday. Especially when paired with an easy in-bed morning stretch (post coming tomorrow!), this is a gentle way to transition from holiday or vacation mode back to daily life.

I love that yoga is so accessible to everyone, and this bedtime stretch routine demonstrates how even simple movement counts as yoga. You don’t need to flip upside-down with your left toe touching your right elbow to be a yogi (although, kudos to you if you can pull that off). Anyone can try yoga. Start with small, gentle stretches like the ones in this bedtime wind-down a few nights a week, and see how you feel after just a couple of weeks.

Every pose in this series is done from the seated or supine position. This means you can do all of these poses sitting in the comfort of your bed right before you doze. Got just a few minutes and one ounce of low energy? Then you can do this bedtime yoga series!

A few housekeeping pointers: These stretches are done in bed and are intended to be the last physical activity before settling into sleep. If you’re a bedtime reader, have your book within reach and try doing this routine before you pick up you begin reading in bed. Since this is a winding-down activity, try completing all other pre-bedtime routines before you begin the stretches. Brush your teeth, declutter your bedroom, prepare a nice cup of lavender tea, put the laundry away–Make it a little easier for your mind to calm down and indulge in the stretching by removing small excuses and distractions. I’m totally going to sound like a nagging mom here, but this is a time when you’ll also benefit from a daily routine of making your bed–Climbing into that crisp, clean bed makes it even easier to sink into these relaxing stretches. And the little bit of decluttering before turning in for the night makes it even easier to wake up and get going in the morning. These might sound like such tiny points, but a less cluttered space means less distraction and more room for physical and mental relaxation.

Easy Bedtime Stretching

Begin sitting in bed in a comfortable position. This might be with your legs crossed, with your legs extended in front of you, or perhaps a kneeling Hero Pose. Find a comfortable seated position that works for your body.

Close your eyes and inhale. Hold the inhale for one count and gently exhale. Take five deep breaths this way before opening your eyes.

From your comfortable seated position, move into an easy seated Sukhasana (Easy Pose) with your hands resting gently on your knees. Warm up the neck first with gentle chin tucks and raises: Inhale and lift your chin and your gaze to the ceiling, then exhale and gently lower your chin to your chest. Repeat this gentle movement connected with your breath as many items as feels comfortable to you, then return to a neutral neck position with the gaze facing gently forward.

Still in Sukhasana (Easy Pose) and with your hands still gently resting on your knees, take a deep inhale. On the exhale, turn your head and your gaze gently to your right shoulder. Do not push your head beyond a comfortable turned position, turn only as far as feels good for your body. Inhale and turn your head back to center with your gaze facing forward, and on the exhale now turn your head toward your left shoulder. Continue gently turning your head in connection with your breath as many times as feels comfortable for you, then return to a neutral position facing forward.

On the inhale, lift your chin and gently arch your back into Seated Cow. On the exhale, tuck your chin into your chest and gently curve your spine into Seated Cat. Continue this movement of extending into Seated Cow on each inhale and curving into Seated Cat on each exhale as many times as feels comfortable for your body. Observe whether your Seated Cows are extending further as you continue, and try expanding your lungs into long, gentle inhales.

Return to Sukhasana and take a few breaths facing forward with a neutral spine. On the inhale, gently lift your arms above your head. Twist gently to your right as you exhale, bringing your left hand down to your right knee and your right hand down to stabilize you on your right side in a Seated Twist. Inhale and exhale gently here three times, then raise your hands above your head on the final inhale, and twist back to center on the exhale, gently lowering your hands down to your knees to return to Sukhasana. Now repeat the Seated Twist on the other side: Inhale as you raise your arms above your head. Twist gently to your left as you exhale, bringing your right hand down to your left knee and your left hand down to stabilize you on your left side in a Seated Twist to the left. Inhale and exhale gently here three times, then raise your hands above your head on the final inhale, and twist back to center on the exhale, gently lowering your hands to your knees again in Sukhasana.

Now time to extend the legs, but we’ll take it slowly with just one leg at a time first. Gently extend your right leg in front of you, keeping your left leg bent so that the sole of your left foot is touching your inner right thigh. Sit tall here with your right leg extended, taking gentle inhales and exhales as you settle into this seated position. Try gently pointing and flexing your right foot, observing any changes or tightness. Now sit tall, flex your right foot, and raise your arms above your head as you inhale. On the exhale, bend forward and reach your hands toward your extended right foot for Head to Knee Pose. Stay in Head to Knee Pose for five breaths, lifting yourself into an upright seated position with arms above your head on the final inhale. Exhale and lower your hands to your sides, extending your left leg to meet your right in Seated Pose. Take three inhales and exhales in Seated Pose, then bend your right knee and bring the sole of your right foot to meet your inner left thigh, setting up for Head to Knee Pose on the left side. Begin by gently inhaling and exhaling with your left leg extended in front of you, then point and flex your left foot like you did on the right, observing any differences in tightness or balance on this side. Now sit tall, flex your left foot, and raise your arms above your head as you inhale. On the exhale, bend forward and reach your hands toward your extended left foot for Head to Knee Pose on the left side. Stay in Head to Knee Pose on this side for five breaths, then lift yourself into an upright seated position with your arms raised above your head on the final inhale. Exhale and lower your hands to your sides, extending your right leg to meet your left in Seated Pose.

From Seated Pose, point and flex both your right and left feet gently, observing any kinks or tightness. With both feet gently flexed, lean forward and grab your toes in a gentle Seated Forward Bend with the gaze forward. If you need to bend your knees here, or if it feels better to place your palms on your shins instead of holding your toes, go ahead and do so. Try not to fold your shoulders into a slouch here–Keep your ribcage lifted and your gaze forward. Take a deep inhale, and on the exhale fold forward into a deeper Seated Forward Bend with your forehead reaching toward your shins. If you’re new to yoga, this forward folding motion might be very small–Do not push yourself into a fold that is uncomfortable or painful. Take a few inhales and exhales in your Seated Forward Bend, then lift into an upright Seated Pose on the final inhale, relaxing your shoulders as you sit tall on the final exhale.

Now bend your knees and pull both legs into your chest, wrapping your arms around your legs and giving yourself a big seated hug. Give yourself a big squeeze on the inhale, then relax into a supine position with your arms and legs extended in Savasana.

From this supine position, keep your left leg extended and bring your right knee into your chest, using your arms to gently pull your right leg into your body in Wind Removing Pose. Inhale, then gently pull your leg closer to your chest on the exhale. Take a deep inhale and release your right leg on the exhale, extending your arms and legs into Savasana. Relax in Savasana for a few breaths before repeating Wind Removing Pose on the other side: Keep your right leg extended as you bend your left leg to bring your left knee to your chest, using your arms to hold your left leg close to your body. Take an inhale, then gently pull your left leg closer to your body on the exhale. Take another deep inhale and release your left leg, extending it to join your right leg in Savasana. Now bend both legs to bring both knees into your chest in a full Wind Removing Pose. Hold Wind Removing Pose for three breaths, tuck your chin and give yourself a last gentle squeeze, then relax into Savasana.

Savasana is important. Don’t skip this pose! Stay here for at least a few breaths, observing your inhales and exhales, recognizing any tightness in your body, and giving intentional awareness to each limb. Let your body sink into your bed as you gently wiggle your fingers and toes, then curl into a comfortable sleeping position.

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Unsure about how to start? Sign up for a Quick Yoga Consultation to walk through the routine together one-on-one, or request an Individual Yoga Plan to have this routine expanded to include modifications specific to your needs.

Sleep well, yogis.

Namaste and Blessings,

Tara