After a long day, the last thing most of us want is to roll out the yoga mat. You're already exhausted—the idea of "doing yoga" feels like one more task on an impossible list. 

The good news? You don't have to contort yourself into pretzel shapes or commit to an hour-long flow.

These five simple yoga poses can be done right in bed in about 10 minutes. They're designed to help your body unwind, quiet your racing mind, and prepare for the kind of sleep that actually leaves you feeling human the next day. No fancy equipment. No leaving your bedroom. Just you, your bed, and a little gentle movement.

Ready to give it a shot?

Watch the video below to follow along:

5 Yoga Poses for Deep Sleep

1. Legs-Up-the-Wall (60-second hold)

How to do it: Lie on your back with your bottom close to the wall (or headboard). Extend both legs up so your heels rest against the wall and your thighs are perpendicular to the floor. Let your arms rest by your sides, palms facing up. Breathe slowly and deeply.

Why it works:

• Reduces blood pressure and heart rate, signaling your nervous system that it's time to relax

• Reverses blood flow in your legs after standing or sitting all day, easing tension and fatigue

2. Child's Pose (60-second hold)

How to do it: Kneel on your bed and bring your big toes together, letting your knees fall open slightly. Fold forward and rest your forehead on the mattress (or stack a pillow if that's more comfortable). Let your arms extend forward or rest by your sides, wherever feels natural. Breathe into your back body.

Why it works:

• Gently stretches your lower back and hips, releasing tension stored from sitting

• The forward fold naturally activates your parasympathetic nervous system—your body's "chill out" mode

3. Reclined Butterfly Pose (60-second hold)

How to do it: Lie on your back and bring the soles of your feet together, letting your knees fall open to the sides. You should look like a butterfly. Let your arms rest beside you with palms facing up. If your lower back feels strained, place a pillow under your lower spine for support.

Why it works:

• Opens your hips and chest, areas where we unconsciously hold stress and tension

• Encourages deeper breathing by expanding your rib cage, which naturally calms your nervous system

4. Reclined Twist (60-second hold each side)

How to do it: Lie on your back and hug your right knee into your chest. Gently guide your right knee across your body toward your left side, letting it rest on the mattress. Keep your shoulders grounded and turn your head to face left (or center if that's more comfortable). Repeat on the other side.

Why it works:

• Releases tension in your spine and digestive system, both of which can interfere with sleep

• Massages your internal organs, promoting relaxation and digestion

5. Savasana (5-10 minutes)

How to do it: Lie flat on your back with your legs extended and slightly apart. Let your arms rest by your sides with palms facing up. Close your eyes. This isn't about doing anything—it's about resting while your body integrates everything from the poses you just completed. You can set a timer, but honestly, if you fall asleep here, that's the whole point.

Why it works:

• This is meditation in disguise. Your mind gets permission to stop "performing" or thinking

• It's where your parasympathetic nervous system fully takes over, preparing you for deep sleep

Why Bedtime Yoga Actually Works

Here's the science without the jargon: gentle stretches signal your body that it's time to slow down. When you move slowly and intentionally, your heart rate naturally drops. Deep breathing lowers your stress hormones and activates your parasympathetic nervous system—basically your body's built-in "rest and digest" mode.

Think of it this way: most of us spend our entire day in "go" mode. Our nervous system is primed for action, even when we're trying to sleep. Bedtime yoga acts like a dimmer switch, gradually turning down the intensity so your body actually believes it's time to rest.

Does it work instantly? Not usually. But if you stick with it for a week or two, you'll likely notice it's easier to fall asleep and harder to obsess about tomorrow's to-do list while you're lying in bed.

Tips for Getting the Most Out of This Practice

Create the right environment:

• Dim the lights or use a salt lamp and let your eyes adjust

• Put your phone on "Do Not Disturb" (seriously—this matters)

• Try soft music, nature sounds, or guided meditation if silence feels too quiet

Consistency is key:

• Do this sequence every night for at least a week. Your body needs time to adjust and recognize the pattern.

• Even 3-4 nights a week beats waiting for the "perfect" night

Listen to your body:

• If a pose feels uncomfortable or painful, modify it or skip it. Yoga should feel like relief, not punishment.

• Use pillows, rolled blankets, or bed cushions to support yourself—there's no prize for suffering

Keep it realistic:

• Some nights you'll fall asleep during Savasana. Some nights you won't. Both are fine.

• This isn't a miracle cure for insomnia or sleep disorders, but it's a solid tool for easing into rest

Ready to Try This Tonight?

You don't need a yoga mat, special clothes, or any prior experience. Just 10 minutes before bed and an open mind.

Save this post so you can find it tonight, and share it with someone who's been struggling to wind down. We could all use a little more rest.