Bedtime yoga poses for deep winter sleep: Gentle moves to calm your body and mind

Winter nights can feel longer, colder, and often more restless. The drop in temperature and reduced sunlight can disrupt the body’s natural sleep rhythm, making it harder to unwind. 

But a simple bedtime yoga routine can work wonders—relaxing your muscles, easing stress, and preparing your mind for deep, restorative sleep. Here are soothing winter-friendly yoga poses that help you drift off peacefully.

Also Read: Breathe better: 5 simple asanas to boost lung capacity and respiratory health

Why Winter Yoga Helps You Sleep Better

During winter, the body tends to hold more tension due to stiffness, cold muscles, and heightened stress levels. Slow, mindful stretching improves circulation, warms the body naturally, and signals the nervous system to relax. By practicing these poses 20–30 minutes before bed, you invite calmness and prepare for a more restful night.

1. Child’s Pose (Balasana) – Releases Deep Tension

Child’s Pose gently stretches the lower back, hips, and shoulders—areas that tighten during cold weather.

How to do it:

Sit on your heels, fold forward, and stretch your arms ahead. Rest your forehead on the bed.

Winter benefit: Relieves fatigue and encourages deep breathing for instant relaxation.

2. Legs Up the Wall (Viparita Karani) – Improves Circulation

A perfect pose to counter winter sluggishness.

How to do it:

Lie close to a wall and lift your legs straight up. Keep your arms relaxed by your sides.

Winter benefit: Reduces swelling, calms the nervous system, and helps quiet a busy mind.

3. Cat-Cow (Marjaryasana-Bitilasana) – Warms Up the Spine

Cold weather stiffens the back and neck. This dynamic flow loosens these areas.

How to do it:

On all fours, arch your back (Cat) and then dip it (Cow) while breathing slowly.

Winter benefit: Warms the spine and boosts circulation, making the body feel cozy and ready for rest.

4. Reclined Butterfly Pose (Supta Baddha Konasana) – Opens Tight Hips

Snowy or chilly evenings can tighten hip muscles without you noticing.

How to do it:

Lie on your back, bring your feet together, and let knees fall outward.

Winter benefit: Relaxes pelvic muscles and promotes slow, steady breathing.

5. Supported Bridge Pose – Soothes the Lower Back

This gentle heart-opening pose calms the nervous system.

How to do it:

Lie on your back, bend your knees, lift your hips, and place a cushion under your lower back.

Winter benefit: Releases tension stored in the spine and promotes emotional calm.

6. Corpse Pose (Savasana) – Final Deep Relaxation

End your routine with 3–5 minutes in Savasana.

How to do it:

Lie flat, close your eyes, and focus on slow breathing.

Winter benefit: Signals your body that it’s time to sleep.

Also Read: Winter wellness boost: Yoga asanas to strengthen immunity naturally

Winter nights don’t have to be restless. By adding these gentle bedtime yoga poses to your nightly routine, you warm your body from within, ease mental stress, and invite deep, peaceful sleep. Just a few minutes of mindful movement can transform your winter nights into calm, cozy rest.