5 easy stretches before bed
Slow, gentle yoga moves that loosen your body and help you sleep.
Night-time yoga is not about being flexible. It is about slowing down. A few gentle stretches loosen your body after a long day and tell it that it's time to sleep.
Before you start
Use a mat or a rug. Wear comfortable clothes and keep the lights low. Move slowly, breathe through your nose, and never push into pain.
Five easy stretches
Child's pose. Kneel, sit back on your heels and bend forward. Rest your forehead on the floor with your arms stretched out. Stay for ten slow breaths.
Cat-cow. On your hands and knees, lift your chest as you breathe in, then round your back as you breathe out. Do it six to eight times.
Lying twist. Lie on your back. Pull one knee in, then let it fall across your body. Hold for five breaths. Switch sides.
Butterfly. Lie on your back with the soles of your feet together and your knees open. Rest your hands on your belly and breathe.
Legs up the wall. Lie down and rest your legs up against a wall for a few minutes. Lovely after a day on your feet.
Be careful
Skip any stretch that hurts. Ask a doctor first if you are pregnant, have high blood pressure, or have a back, knee or neck injury.
Love a good stretch? Thai massage is like yoga done for you: the therapist stretches your body while you relax.
Frequently asked questions
Which yoga helps you sleep?
Gentle stretches like child's pose, cat-cow, a lying twist, butterfly and legs up the wall.
How long should it take?
10 to 15 minutes.
Is it OK to do yoga just before bed?
Yes, if the moves are slow and gentle.
Is Thai massage like yoga?
Yes. The therapist stretches you, a bit like yoga.
