Winding down with gentle stretching can significantly improve sleep quality by calming the body and easing mental tension. This curated collection of 20 bedtime stretches is designed to release tight muscles, regulate breathing and prepare both body and mind for restful sleep. From simple seated poses to relaxing floor-based stretches, each movement helps reduce restlessness and promote deeper relaxation. Establishing a nightly stretch routine can lead to more peaceful nights and brighter mornings.
THE CAT-COW STRETCH FOR ENHANCED SLEEP QUALITY
Cat-Cow is a gentle and rhythmic spinal movement that promotes both physical ease and mental calm. Alternating between arching and rounding the back releases muscular tension and massages internal organs. This stretch also encourages slow and mindful breathing, helping to soothe the nervous system a...
IMPROVE YOUR SLEEP WITH THE SEATED FORWARD BEND
The seated forward bend calms the nervous system while gently stretching the spine, hamstrings and lower back. This forward-folding pose encourages deep breathing, reduces mental agitation and helps relieve muscular tension. Practising this stretch before bed supports emotional calmness and physical...
THE RECLINING BUTTERFLY POSE FOR RESTFUL SLEEP
Reclining Butterfly gently opens the hips and stretches the inner thighs, promoting a sense of openness and calm. As the body settles into the pose, the nervous system relaxes, helping to release tension accumulated throughout the day. This restful posture supports emotional balance and physical com...
THE CHILDS POSE PREPARES YOU FOR PEACEFUL SLEEP
Child’s Pose is a deeply grounding stretch that encourages full-body relaxation and mental quiet. By gently folding forward and focusing on breathing, this pose relieves tension in the spine, hips and shoulders. It also helps settle a busy mind and calm the nervous system. Practising Child’s Pose be...
LEGS UP THE WALL POSE IS PERFECT FOR BEDTIME
Legs Up the Wall is a passive inversion that elevates the legs and encourages circulation and lymphatic flow. This pose soothes the nervous system, reduces swelling and releases muscular fatigue, particularly in the lower body. It invites stillness and reflection, making it perfect for winding down...
SUPINE SPINAL TWIST FOR A RESTFUL NIGHT’S SLEEP
The Supine Spinal Twist gently stretches the spine, hips and shoulders while massaging the abdominal organs. This pose supports digestion and helps relieve lower back tension. Slow and controlled breathing enhances relaxation and calms the mind. Including this twist in your pre-sleep routine promote...
SLEEP MORE PEACEFULLY WITH THE HAPPY BABY POSE
Happy Baby is a soothing pose that relaxes the lower back, opens the hips and helps release stored tension. Gentle rocking can stimulate a sense of safety and calm, supporting nervous system regulation. This pose also stretches the inner thighs and hamstrings, easing muscular fatigue. When practised...
THE BRIDGE POSE FOR A REJUVENATING SLEEP
Bridge Pose gently strengthens the back while relieving tension in the spine, hips and chest. This subtle backbend encourages deep breathing and enhances blood circulation, calming both body and mind. By lifting the heart and opening the front body, this pose creates a sense of spaciousness and rele...
IMPLEMENT THE SPHINX POSE FOR PEACEFUL SLEEP
Sphinx Pose is a low-impact backbend that stretches the spine, opens the chest and promotes gentle engagement through the shoulders. This restorative posture encourages diaphragmatic breathing, easing mental stress and physical strain. Its soothing energy helps quiet racing thoughts and invites emot...
RECLINED BOUND ANGLE FOR A RESTFUL NIGHTS SLEEP
Reclined Bound Angle opens the hips and inner thighs while supporting the back and calming the nervous system. This restorative pose encourages a deep state of relaxation, helping to release stress and physical tension. Focused breathing while in this posture soothes the mind and prepares the body f...
IMPROVE YOUR SLEEP QUALITY WITH THE COBRA POSE
Cobra Pose gently opens the chest and stretches the spine, inviting calmness and relaxation. By encouraging deep breathing, this pose helps release mental tension and reduce stress levels. It improves spinal flexibility and posture while energising the body in a subtle, soothing way. Practising Cobr...
BUTTERFLY STRETCH FOR A MORE PEACEFUL SLEEP
Butterfly Stretch targets the hips and inner thighs, relieving tension and supporting muscular relaxation. This seated pose encourages stillness and breath awareness, helping to calm the nervous system and promote emotional balance. Practising this stretch in the evening helps transition from activi...
IMPROVE SLEEP WITH THE KNEES-TO-CHEST POSE
Knees-to-chest is a comforting pose that gently stretches the lower back and massages the digestive organs. It encourages deep breathing, reduces stress and soothes discomfort in the lumbar spine. This calming posture helps settle the body and mind before bed. Incorporating Knees-to-Chest into your...
THE DOWNWARD DOG POSE FOR A MORE RESTFUL SLEEP
Downward Dog is a full-body stretch that lengthens the spine, opens the shoulders and engages the legs. It encourages blood flow, releases tension and promotes physical alignment. By focusing on steady breathing, this pose also reduces anxiety and mental fatigue. When included in a bedtime routine,...
SLEEP MORE PEACEFULLY WITH THE PLOW POSE
Plow Pose provides a deep stretch for the spine, shoulders and neck while encouraging physical and mental release. It stimulates blood circulation and calms the nervous system, making it effective for reducing stress. By enhancing flexibility and promoting introspection, this pose sets the tone for...
IMPROVE YOUR SLEEP QUALITY WITH THE CAMEL POSE
Camel Pose opens the chest and front body, relieving tightness in the shoulders, abdomen and lower back. This gentle backbend promotes emotional release and supports deep breathing, which helps to calm the mind before bed. Practising Camel Pose regularly encourages a peaceful internal state and supp...
THE PIGEON POSE FOR A MORE PEACEFUL SLEEP
Pigeon Pose deeply stretches the hips, glutes and hip flexors, releasing emotional and physical tension. This pose encourages deep and mindful breathing, allowing the nervous system to relax and prepare for sleep. Practising Pigeon Pose before bedtime supports flexibility and promotes a sense of men...
THREAD THE NEEDLE FOR IMPROVED SLEEP QUALITY
Thread the Needle is a gentle twist that targets the shoulders, upper back and neck, relieving muscular tension and calming the nervous system. Slow and deliberate movement paired with deep breathing supports mental relaxation and emotional balance. This stretch encourages physical stillness and men...
IMPLEMENT THE CORPSE POSE FOR A RESTFUL SLEEP
Corpse Pose is the ultimate relaxation posture, allowing the body to rest fully in stillness. By focusing on breathing and letting go of physical tension, this pose promotes a deep sense of calm. It helps regulate the nervous system and clear the mind of distractions. Practising Corpse Pose before s...
STANDING FORWARD FOLD ENHANCES SLEEP QUALITY
Standing Forward Fold gently stretches the spine, hamstrings and calves while encouraging circulation and calming the mind. The inverted position helps relieve stress and mental fatigue. Practising this pose in the evening promotes a sense of grounding and release, both physically and emotionally. I...