Bedtime Yoga Routine for Better Sleep

A sequence of five gentle lying-down poses that students learn to repeat at home before bed, especially during finals. It works on relaxation, hip and spine mobility, and healthy sleep habits.

How to play

1. Each student lies on a yoga mat, and the teacher explains this is a routine they can do in bed or on the floor before sleeping (1 min).
2. Knees to chest: hug the legs and rock gently side to side for 1 minute.
3. Supine twist: drop both knees to one side with arms out in a T, 45 seconds per side (1.5 min).
4. Reclined butterfly: soles of the feet together, knees open, hands on the belly, with long exhales (1.5 min).
5. Child's pose with the forehead down and arms by the sides, breathing into the back (1.5 min).
6. Finish lying on the back while the teacher shares three sleep tips (screens off 30 minutes before bed, a regular schedule, a dark room) as students breathe (2.5 min).

Rules

• Hold each pose without pain; if a knee or the back bothers you, shorten the range.
• No talking during the poses.
• Move between poses slowly, following the teacher's cue.
• When finished, roll to the side before sitting up.

Variations

Adaptations

• Limited mobility: do a seated twist in a chair and belly breathing instead of floor poses.
• Visual impairment: the teacher describes each pose and gives verbal cues using body landmarks.
• Knee issues: replace child's pose with lying on the back with the legs resting on a chair.

Learning goals

• Learn a short relaxation routine to use before bed.
• Gently mobilize the hips and spine after exercise.
• Recognize sleep habits that improve performance and studying.

Equipment for a class of 25

• yoga mats: 25

Teacher tip

Dim the lights if you can and speak more slowly as you go. Hand out a quick routine sheet for home and ask next class who tried it.

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