Yoga before bed: a 10-minute wind-down

By yum · Updated 3 November 2026

Calm yoga before bed can help your body and mind shift down a gear, so it’s easier to fall asleep. Keep it soft: slow stretches, lying-down poses and calm breathing, not a sweaty flow. Ten minutes is plenty. And pair it with good sleep habits, like regular times, a dark and cool bedroom and no screens right before bed.

That’s the short answer. Here’s a routine you can do in or next to your bed tonight.

In short

• Evening yoga should be calm. Save the tough classes for earlier in the day.
• Seated and lying poses with long exhales feel calming for many people.
• Ten minutes is enough, and you can do it on your bed.
• Yoga works best alongside good sleep habits.
• If you’ve slept badly for a long time, talk to your doctor.

Is it good to do yoga before bed?

For many people, yes. But it depends on the kind of yoga. Both sundhed.dk and the NHS advise against exercise close to bedtime. A fast, sweaty flow can wake your body up more than it calms it down.

Calm yoga is something else. Slow stretches, lying-down poses and calm breathing aren’t a workout. They’re a way of telling your body that the day is over. Many people find it makes it easier to let go of the day and settle.

We’ve written more about what yoga can and can’t do for stress and sleep in yoga for stress and sleep. You’ll also find a different evening routine on the floor there, if you want to switch things up.

Which yoga should you skip in the evening?

Right before bed, it’s a good idea to skip:

• fast flows with lots of sun salutations
• poses that take a lot of strength, like plank and arm balances
• big backbends, which can feel very energising
• upside-down poses, like headstands

They’re not dangerous. They’re just not what your body needs when it’s time to sleep. Save them for a class earlier in the day.

A calm 10-minute routine, in or next to your bed

You don’t need a mat. Your bed or a blanket on the floor is fine. Turn off the ceiling light and put your phone away. Breathe calmly through your nose the whole way, and let your exhale be a little longer than your inhale.

1. Neck and shoulders (1 minute). Sit on the edge of your bed. Let your chin sink towards your chest. Roll your head slowly from side to side, and let your shoulders drop away from your ears.
2. Seated forward fold (2 minutes). Sit with your legs stretched out on the bed, and bend your knees as much as you need. Fold gently forward over your legs and let your head hang. It’s not about reaching your toes.
3. Knees to chest (1 minute). Lie on your back. Draw your knees up towards your chest and hug them. Rock gently from side to side, like a little massage for your lower back.
4. Reclined butterfly (2 minutes). Bring the soles of your feet together and let your knees fall out to the sides. Put a pillow under each knee if it pulls. One hand on your belly and one on your chest.
5. Reclined figure four (2 minutes, 1 per side). Feet on the bed. Cross your right ankle over your left knee. Stay here, or draw your left knee gently towards you. Switch sides. Good for hips that have been sitting all day.
6. Body scan (2 minutes). Stretch your legs out and let your arms rest. Slowly move your attention from your toes up through your body to your head. Let each part get a little heavier. If you fall asleep along the way, that’s kind of the point.

How should you breathe to calm down?

The simplest trick is to make your exhale a little longer than your inhale. For example, in for four and out for six. Don’t count too precisely. It’s the rhythm that matters, not the numbers.

Another trick is to breathe into your belly. Put a hand on your belly and feel it rise as you breathe in and sink as you breathe out. It’s hard to feel rushed when your belly moves slowly.

Which habits help you sleep?

Yoga isn’t a sleeping pill. It works best alongside good habits. The NHS has advice on insomnia and sleep habits, and sundhed.dk has similar tips for better sleep (in Danish), including:

• Only go to bed when you’re sleepy.
• Get up at the same time every day.
• Relax for at least an hour before bed, for example with a bath or a book.
• Keep your bedroom dark and quiet, and not too hot or cold.
• Exercise during the day, but not in the last hours before bed. The NHS says at least 4 hours.
• Put your phone and screens away right before bed, and skip tea and coffee in the evening.

A tip: do your yoga routine at the same time every evening. Then it becomes a signal to your body that it’s nearly time to sleep.

When should you talk to a doctor about sleep?

The NHS says to see a GP if changing your habits hasn’t helped, you’ve had trouble sleeping for months, or it’s making your daily life hard to cope with. Talk to your doctor too if you snore a lot, or your breathing stops and starts while you sleep. Sleep problems have many causes, and some can be treated. In Denmark, start with your own GP.

Can you go to a calm class in the evening?

Yes, and it’s a good way to learn calm poses and breathing that you can take home with you. At yum, two classes fit well:

• yum retreat is 30–90 minutes of breathwork, meditation, yoga nidra and sound. A little oasis in your week.
• yum on earth is 60–75 minutes for all levels, inspired by yin, restorative and meditation.

Find times on schedule and booking, and read more about the classes on class descriptions.

How we do it at yum

• Calm classes: yum retreat (30–90 min) and yum on earth (60–75 min, all levels).
• Props: Mats, blocks, bolsters, blankets and straps are free. Bring warm socks and a jumper for the rest at the end.
• Class size: 18 at most. All classes are taught in English.
• Booking: via Mindbody. Cancel at least 4 hours before, or there’s a DKK 75 fee.
• Where: Alliancevej 22, 2450 Copenhagen SV, by the canal in Sydhavnen.

New to yoga? Read our yummy beginner’s guide to yoga or which type of yoga should I choose?. If you sit a lot during the day, also read yoga for back and neck.

Want to learn to wind down with others? Start with yum intro: 30 days of unlimited yoga for DKK 399 (DKK 359 under 30). yum retreat is included. Questions? Write to yoga@yum.dk. Or come by Alliancevej 22 for a coffee in the café.

FAQ

Is it good to do yoga before bed?

For many people, yes, if it’s calm yoga. Slow stretches, lying-down poses and calm breathing can help your body settle. Save fast and tough flows for earlier in the day.

Which yoga poses are good before bed?

Calm seated and lying poses, like a gentle forward fold, knees to chest, reclined butterfly and figure four, followed by a body scan with long exhales.

How long should you do yoga before bed?

Ten minutes is enough. The most important thing is to keep it calm, ideally at the same time every evening, so it becomes a signal to your body that it’s time to sleep.

Can you do yoga in bed?

Yes. Many calm poses work well on your bed, like a seated forward fold, knees to chest and reclined butterfly. You don’t need a mat.

When should you see a doctor about poor sleep?

If you’ve slept badly for a long time even after changing your habits, or it’s affecting your daily life. Also talk to your doctor if you snore a lot or are very tired during the day.