5-Minute Gentle Yoga Stretches to Do Before Bed

# Why this short practice helps

If your day ends with racing thoughts, screens, or physical tension, switching directly to sleep can feel impossible. This five‑minute routine, created for a bedtime wind‑down, keeps you lying down so the body can relax without effort. Doing the sequence on your bed or a mat gives the nervous system a clear cue to shift out of "go" mode.

# How to use it

Do the whole sequence while lying down. No standing or kneeling. Move slowly and pair each change with a few long, easy breaths. Use a block or folded blanket under a knee if a leg doesn't comfortably reach the floor. The goal is ease, not stretching to the limit.

# The seven poses (short instructions)

Lie on your back with knees bent and feet flat. Rest your hands by your sides or on your belly. Take several slow breaths, letting the body soften.

Draw both knees into your chest and hug your calves or reach behind your thighs. Breathe here for a few cycles, then lower your feet back to the mat.

From knees bent and feet flat, cross your left ankle over your right knee. Stay here or draw the legs toward your chest and hold the right shin or thigh. Keep breathing, then switch sides.

From the hamstring stretch, bend the knees and draw them toward the armpits. Keep the lower back on the mat and hold the outer thighs, shins, or feet. Breathe here, then hug your knees into your chest for one deep inhale and exhale.

Relax your arms and legs in Savasana. Close your eyes and breathe slowly. Stay as long as you need until you feel relaxed enough to fall asleep.

# Practical notes

• Props: A blanket or block under a hip or knee can make twists and cross‑leg variations more comfortable.
• Location: This practice works on a yoga mat or in bed—choose what feels most restful.
• Intention: Keep effort minimal. The sequence is about calming the nervous system rather than increasing flexibility or building strength.

# Quick checklist before you start

• Dim lights and silence screens.
• Wear comfortable clothing.
• Have a blanket or block handy if you need support.
• Set a gentle timer if you want to stick to five minutes.