evening yoga stretches for sleep

5 Evening Yoga Stretches to Fall Asleep Faster

In this post, you learn about specific evening yoga stretches for sleep so you can fall asleep faster.

While sleep is a critical part of our health and wellbeing, many of us toss and turn in bed for a long time before finally being able to sleep.

Not only do we stay awake longer, but also it means that we tend to have sleepless hours


All of these can lead to health risks like obesity, fading memory, and a lack of alertness during the day.

Stretching before bed is a good signal to our body’s internal clock (circadian rhythm) that we are ready to sleep. 

This, in turn, helps you wind down, relax before bed, and stay rested for longer.

We’ll discuss some stretches you can add to your evening routines so you sleep soundly.


Let’s dive in.

1. Lizard pose

This bedtime stretch allows you to maintain a lizard-like position. It’s meant to target your quads, hip flexors, and hamstrings.

Here’s how to do it:

  • Go on your knees as you rest your arms on your elbows and let your hands touch the ground.
  • Lift your right ankle and bring your left leg forward such that it rests on the foot with the foot next to your hands.
  • Let out the left foot slightly backward maintaining its ankle position.
  • Remain in the position for a few seconds.

The key is to make sure you maintain a good posture throughout this pose.

2. Before bed bridge

After a long day of activities, your lower body needs some rest. Your hips, legs, thighs, and the other small muscle groups can use a good stretch.

This yoga example of bed stretch is good for your hips and legs. Here’s how to do it:

  • Lie with your back on the ground and your knees lifted upward as your feet rest on the ground.
  • Let your arms out in positions perpendicular to your whole body.
  • With your shoulders still resting on the ground, raise your hips and back.
  • Keep the position for a few seconds.

3. Figure four

In this type of bedtime stretch, you will try to make the number four with your body as you stretch.

The stretch targets the hips, glutes and the lower back. Here’s how to do it:

  • Lie down with your back on the ground.
  • Let out your legs horizontally in front of you.
  • Elevate your right leg, bend the knee and hold the leg with your hands as you bring it inside.
  • Keep the position for a few seconds.
  • Take up your left leg in a position that is perpendicular to the ground.
  • This time let the right knee bend outwards as you let your right ankle on top of the left quad.
  • Let your hand bring the left leg inside.
  • Remain in the position for a few seconds.

 4. Bear hug

This type of bedtime stretch focuses on the rhomboids and trapezius muscles. 

  • Take deep breaths while you cross your arms in one arm on top of the other position.
  • Allow your arms to rest in a self-hug position and bring your shoulders outward in front.
  • Keep the position for a few seconds.
  • Switch between the positions of arms as you repeat the process.

5. Standing forward bend

This is one of my favorite evening yoga stretches for sleep. The standing forward bend aims to stretch your back and neck.

Here’s how to do it:

  • Approximate a distance of six inches between your feet as you stand.
  • Bend yourself in such a way that allows you to touch your feet.
  • Maintain the position for a few seconds.
  • Cross your arms over your head and grab opposite elbows.
  • Stay in that position for a few seconds.

Related: Beginner Yoga Poses: 21 Easy Stretches to Feel Balanced and Flexible