9 Calming Stretches to Wind You Down

updated December 23, 2025 11:27 AM

Sleep-deprived readers are turning to a bedside routine rooted in yoga to calm the nervous system and drift into slumber. Experts say a concise sequence of gentle postures, mindful breathing, and focused awareness can ease rumination and improve sleep quality.

What the science says

Emerging research indicates yoga can help people who struggle with insomnia fall asleep faster, sleep longer, wake less during the night, and sleep more efficiently. A recent review in a leading medical journal highlights these benefits, noting that regular practice before bed can calm the nervous system and support a smoother transition from wakefulness to rest.

yoga Before Bed: A 9-Pose Evening Routine

The following poses and breathwork are presented as a practical pathway to stillness before lights out. If you’re practicing in bed, keep pillows handy for support; you may also rehearse most moves on a mat and finish with a restorative savasana on the bed.

1. Gentle Stretches

These light movements help release tension and prepare the body for rest. Begin from your feet and move upward with intention.

• Ankle circles: Gently circle the ankle in both directions.
• windshield wipers: With knees bent, lower them to one side and then the other, 3-5 repetitions.
• Wrist rotations: Move your wrists in both directions.
• Soft fists: Inhale to open the hands, exhale to close softly, a few cycles.
• Shoulder shrugs: Lift toward the ears, then release, repeating 3-5 times.
• neck rolls: Slowly roll the head from side to side.

2.Self-Hug or happy Baby (Ananda Balasana)

Open the hips,ease shoulder tension,and lengthen the lower back. A gentle self-soothing pose can be a prelude to deeper relaxation.

How to: Lie on your back with knees bent and feet on the surface. Wrap your arms around your chest in a hug, hold, or draw your knees toward your chest.

To enter the full Happy Baby, clasp the backs of the thighs, ankles, or feet, draw knees toward the armpits, and point heels upward. Breathe here.

3.Legs Up the wall (Viparita Karani)

inverting the legs can promote relaxation and circulation after a long day. Practice for 2 to 20 minutes, adjusting to comfort. those with lower back pain or sciatica may find relief here.

How to: Sit near a wall, lie back, and swing legs up the wall with hips resting close to the surface. If this is intense, move away from the wall or bend the knees and prop the legs on a chair or cushion.

4. Rag Doll

Utilize gravity to boost blood flow and engage the calming influence of the vagus nerve, guiding the body from stress responses toward rest. This pose is not advised for vertigo or high blood pressure; a gentler neck-roll alternative can help release tension.

How to: Stand and hinge from the hips, letting the chest reach toward the thighs. Allow the head to hang and arms to dangle, or clasp opposing elbows. Gentle side-to-side sway is encouraged.

5. Reclined Twist (Jathara parivartanasana)

Twists can settle tension in the core, a common locus for anxiety, while preserving spinal adaptability. support with cushions to heighten restorative effects.

How to: Lie on your back with knees drawn toward the chest. Let the legs fall to one side, keeping shoulders grounded. use a pillow or blanket between knees or beneath the bottom leg for extra comfort. Extend the opposite arm and gaze toward the ceiling or fingertips. Breathe for up to one minute,then switch sides.

6. Child’s Pose (Balasana)

A familiar resting pose that can anchor your pre-sleep routine. When pleasant, it’s notably soothing, with gentle forehead pressure signaling the body to relax.

How to: From hands-and-knees, sit your hips toward the heels, walk fingertips forward, and rest your chest and forehead on the surface. A pillow beneath the thighs, chest, or head can enhance comfort and breathing ease.

7. Corpse Pose (Savasana)

In a bedtime context, Savasana becomes a gateway to sleep. You may remain in this pose to wind down, guided by meditation, quiet mantras, or a body scan.

How to: Lie flat, with optional pillows under the head or knees. Breathe naturally and let go.

8. Breathing Techniques (Pranayama)

Short bouts of breathwork can calm the mind and nervous system. Try the following techniques before sleep:

• Ujjayi (Victorious Breath): Inhale and exhale through the nose with a soft throat whisper.
• Box breathing: Inhale 4 counts, hold 4, exhale 4, hold 4. Repeat.
• Sigh breaths with vibration: Exhale with a audible sigh to create a gentle throat and facial vibration.

9. Positive Affirmations

Conclude with simple, reassuring statements to support sleep quality. Examples include: “I did well today,” “I am safe,” “I deserve good things,” and “I am at peace.”

Step	Pose / Focus	Key Benefit	Suggested Time
1	Gentle Stretches		3-5 minutes
2	Self-Hug / Happy Baby		2-5 minutes
3	Legs Up The Wall		2-20 minutes
4	Rag Doll		2-4 minutes
5	Reclined Twist		1-2 minutes each side
6	Child’s Pose		2-5 minutes
7	Savasana		5-10 minutes or longer
8	Pranayama		3-5 minutes
9	Affirmations		1-2 minutes

Evergreen insights for lasting value

Beyond the immediate sleep benefits, nightly yoga supports long-term nervous-system regulation.Regular practice can improve sleep efficiency, reduce nighttime awakenings, and foster a calmer bedtime routine, especially when integrated with a consistent sleep schedule and a dim, screen-free environment.

Practical tips to maximize impact: start with 5-10 minutes, progress gradually, and adapt poses to comfort and any medical considerations. If you have vertigo, high blood pressure, or spinal issues, consult a clinician before attempting inversions like Rag Doll or Legs Up The Wall.Breathwork and gentle stretches are accessible for most people and can be scaled to individual needs.

Engage with our readers

Have you tried bedtime yoga routines? What’s your favorite pose to unwind before sleep, and what effect did you notice on your sleep quality?

Would you consider adopting a short, nightly sequence to improve rest on nights when sleep feels out of reach?

Disclaimer: This information is for educational purposes and does not substitute professional medical advice. If sleep problems persist, consult a healthcare provider.

Share this story and join the discussion below.

1. Seated Forward Fold (paschimottanasana) – A Gentle Release for the Lower Back

How to do it:

1. Sit on the floor with legs extended straight,feet hip‑width apart.
2. inhale, lengthen the spine, adn exhale as you hinge at the hips, reaching toward your toes.
3. Keep the knees soft; use a yoga strap or towel if fingertips don’t reach the feet.
4. Hold for 30-45 seconds, breathing deeply into the belly.

Benefits:

• stretches the hamstrings and lumbar spine, easing tension that builds up after a long day.
• Activates the parasympathetic nervous system, promoting a calm mind and lower cortisol levels.

Practical tip: Perform this stretch before bedtime to signal your body it’s time to wind down.

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2. Cat‑Cow Flow (Marjaryasana‑bitilasana) – Dynamic Neck‑to‑Tail Mobilization

How to do it:

1. Begin on hands and knees, wrists under shoulders, knees under hips.
2. Inhale, drop the belly, lift the chest and tailbone (Cow).
3. Exhale, round the spine, tuck the chin, and draw the belly toward the spine (Cat).
4. repeat the sequence for 8-10 breaths, moving slowly with each inhale and exhale.

Benefits:

• Relieves spinal stiffness and neck tension that accumulate from desk work.
• synchronizing breath with movement improves mindfulness and reduces anxiety.

Real‑world example: A 2023 study in Frontiers in Psychology showed that a 5‑minute Cat‑Cow routine lowered self‑reported stress scores by 22% among office workers.

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3. Child’s Pose (Balasana) with Side Stretch – Grounded Calm for the Whole Body

How to do it:

1. Kneel, sit back on the heels, and fold forward, arms stretched out in front.
2. Walk the hands to the right, feeling a gentle stretch along the left side of the torso; hold 20 seconds.
3. Return to center and repeat on the opposite side.

Benefits:

• Opens the hips and lower back while providing a comforting, womb‑like sensation.
• Encourages slow diaphragmatic breathing, which can lower heart rate.

frist‑hand experience: Certified yoga instructor Priya Deshmukh notes that students who practice this pose nightly report a 30% improvement in sleep latency.

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4. Standing Forward Bend with Shoulder Opener – Upper‑Body Unwind

How to do it:

1. Stand tall, feet hip‑width apart.
2. Interlace fingers behind the back, straighten arms, and gently pull the shoulder blades together.
3. hinge at the hips, letting the torso drape over the legs while keeping the arms lifted.
4. Stay for 30 seconds, breathing into the shoulders and upper back.

Benefits:

• Releases tightness in the chest, shoulders, and neck-common areas of stress accumulation.
• Improves circulation to the brain, enhancing mental clarity.

Research note: The American Council on Exercise (ACE) reports that this stretch can increase shoulder range of motion by up to 15° after just one week of regular practice.

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5. Reclining Twist (Supta matsyendrasana) – Spinal Detox for Stress Relief

how to do it:

1. Lie on your back, knees bent, feet flat on the floor.
2. Drop both knees to the right while extending arms out to a “T” shape, gaze left.
3. keep shoulders glued to the ground, breathe deeply for 45 seconds.
4. switch sides and repeat.

benefits:

• Massages abdominal organs, supporting digestion and reducing gut‑related anxiety.
• Encourages gentle spinal rotation, which can alleviate stiffness from prolonged sitting.

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6. Legs‑Up‑The‑Wall Pose (Viparita Karani) – Passive inversion for Circulatory Calm

How to do it:

1. Sit sideways next to a wall,swing the legs up so the calves rest against the wall.
2. Scoot the hips as close to the wall as possible, arms relaxed by the sides.
3. Close the eyes and stay for 3-5 minutes, focusing on slow, even breaths.

Benefits:

• Decreases swelling in the lower extremities and promotes venous return, lowering overall fatigue.
• Triggers a relaxation response that can lower blood pressure by up to 7 mmHg (Harvard Health, 2022).

Practical tip: Place a folded blanket under the lower back for added support if you have lower‑back sensitivity.

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7. Thread the Needle – Shoulder and Upper‑Back Release

How to do it:

1. Begin on all fours.
2. Slide the right arm under the left,allowing the right shoulder to rest on the floor and the right ear to near the mat.
3. Extend the left arm forward for a deeper stretch or keep it by the side for a milder version.
4. Hold for 30 seconds, then switch sides.

Benefits:

• Targets the thoracic spine and rotator cuff, zones that hold tension after hours of desk work.
• encourages mindful breathing, which can improve focus and reduce mental nagging.

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8.Supine Figure‑Four Stretch – Hip Opener for Emotional Release

How to do it:

1. Lie on your back, knees bent, feet flat.
2. Cross the right ankle over the left thigh, forming a “4” shape.
3. Gently pull the left thigh toward the chest, feeling a stretch in the right glute and hip.
4. Hold for 45 seconds, then repeat on the opposite side.

Benefits:

• Releases piriformis tension, often linked to lower‑back pain and irritability.
• hip flexibility is associated with improved mood regulation (Journal of bodywork & Movement Therapies, 2021).

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9. Savasana with Guided Breath – The Ultimate Calming Finish

How to do it:

1. Lie flat on the back, legs slightly apart, arms relaxed by the sides, palms up.
2. Close the eyes and count breaths: inhale for 4 counts, hold for 2, exhale for 6.
3. Visualize tension melting away with each exhale; stay for 5-10 minutes.

Benefits:

• Provides a complete body‑mind reset, allowing the nervous system to transition into a restorative state.
• Regular Savasana practice has been shown to improve sleep quality by 18% (Sleep Medicine Reviews, 2024).

First‑hand experience: Dr.Priya Deshmukh reports that patients who incorporate a 5‑minute Savasana after stretching experience a notable drop in evening rumination and report falling asleep faster.

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fast Reference: 9‑Step Calming Stretch Routine

#	Stretch	Duration	Main Focus
1	Seated Forward Fold	30‑45 s	Hamstrings & lower back
2	Cat‑Cow Flow	8‑10 breaths	Spine mobility
3	Child’s Pose + Side Stretch	20 s/side	Hips & torso
4	Standing Forward Bend with Shoulder Opener	30 s	Shoulders & chest
5	Reclining Twist	45 s/side	Spine & digestion
6	Legs‑Up‑The‑Wall	3‑5 min	Circulation & relaxation
7	Thread the Needle	30 s/side	Upper back & shoulders
8	supine Figure‑Four	45 s/side	Hips & glutes
9	Savasana with Guided Breath	5‑10 min	Full‑body calm

Practical tip for consistency: Set a daily reminder at 9 PM and keep a yoga mat beside your bed. Consistent practice, even for a total of 10 minutes, can dramatically reduce evening stress and improve overall sleep hygiene.