Warm Up to Sleep: Gentle Bedtime Yoga Poses for Deep Winter Rest

Winter nights often feel long, chilly & restless. Cold temperatures, reduced sunlight, and stiff muscles can make it harder to unwind before bed.

A short, calming yoga routine can help warm the body, relax tense muscles & quiet the mind—setting the stage for deep, peaceful sleep. Here are simple bedtime yoga poses perfect for winter evenings.

Child’s Pose (Balasana)

This grounding pose eases tight hips, shoulders, and lower back. Lean forward, stretch your arms out, and breathe slowly. It immediately reduces stress and prepares your mind for rest.

Legs Up the Wall (Viparita Karani)

Lie near a wall and raise your legs straight up. This pose improves circulation, reduces swelling, and calms the nervous system—ideal for soothing winter fatigue.

Cat-Cow Stretch

Moving gently between arching and dipping the spine warms cold muscles and releases stiffness from the neck and back, helping your body loosen up before bed.

Reclined Butterfly Pose

Lying on your back with knees open helps relax the hips and encourages slow, deep breathing, which naturally signals the body to wind down.

Savasana (Corpse Pose)

End with a few minutes of stillness. Focus on your breath to melt away tension and invite deep sleep.

In just 10 minutes, these gentle poses can transform cold winter nights into warm, restful sleep.