Relaxing Bedtime Yoga - Free Printable PDF

Relaxing Bedtime Yoga – Free Printable PDF

Do you ever find yourself restless in bed at night, a random Backstreet boy's song is stuck in your head, and you watch each minute tick by? #Storyofmylife

Doing a bedtime yoga sequence is an amazing way to get the mind and body prepared for rest. This bedtime flow is perfect for sinking into each posture, allowing focus on the breath and relaxing into the body completely. If you are short on time, simply choose a couple of these poses to hold for a minute to two in preparation for sound sleep.

This sequence is designed to help you relax for bed and have a good night's sleep. Click here for a copy of the PDF.

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Easy Pose

This is a basic seated pose with crossed legs. Sit comfortably with the spine long, pressing the tailbone into the floor and lifting the top of your head towards the ceiling. Hands can rest palms down or palms up on the knees.

lord of the fishes

Lord of the Fishes

Seated with both legs directly in front of you, bend into the right knee and place the right heel as close to the sitting bone as possible. Optional: Cross the right foot over to the outside of the left leg only if the entire tailbone remains on the floor. Extending the spine by lifting through the crown of the head, begin twisting over to the right side, bringing the right fingertips behind you. Bringing the left elbow to the outside of the right knee will allow you to press deeper into the twist.

Optional: Look back over your right shoulder. The spine should stay tall throughout the twist, not allowing the chest to “dump” forward. Repeat on the other side.

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Cobbler Pose

Start laying on your belly with the feet stretched back behind with the tops of the feet pressed into the mat. Bring the palms underneath the shoulders, fingers spread wide, and the elbows are pulled in. On an inhale, press into the palms as you lift the chest off the ground and pull the shoulder blades back together. The elbows should stay tucked into the sides as the chest opens and the head remains neutral, not allowing the chin to reach upwards.

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Heel Sit with Hand Bind

From tabletop, bring the knees and heels closer together, leaving about a four finger gap. Sit back onto heels. Options: Tuck the toes to release pressure on the top of the feet. You can also place a folded blanket behind the knees to release knee pressure.
Hand bind option: Bring the hands behind the back and grasp the fingers together. Open the chest by pulling the shoulder blades down and back. Options: If the hand clasp is challenging, try to grab opposite forearms or elbows.

puppy pose

Puppy Pose

From table top (hands and knees), walk the hands towards the front of the mat while keeping your tailbone lifted towards the ceiling. Lower your chest and forehead to the floor, continuing to reach through the ceiling and arch your tailbone towards the sky.

child's pose

Extended Child's Pose

From hands and knees, bring the big toes together and take the knees out as wide as the mat. Sit back onto the heels and walk the hands forward, bringing the forehead down onto the mat. Allow the belly to drop between the thighs and sink into the hips. Reach through the fingertips, but allow the shoulder blades to stay in place.

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Cobra's Pose

Start laying on your belly with the feet stretched back behind with the tops of the feet pressed into the mat. Bring the palms underneath the shoulders, fingers spread wide, and the elbows are pulled in. On an inhale, press into the palms as you lift the chest off the ground and pull the shoulder blades back together. The elbows should stay tucked into the sides as the chest opens and the head remains neutral, not allowing the chin to reach upwards.

Seated Forward Fold

Seated Forward Fold

Start seated with both legs straight in front of you (staff pose), making sure to be seated up on the tailbone. On an inhale, reach both hands overhead and fold forward on the exhale. For an active pose, grab your feet or ankles and gently pull yourself forward throughout the pose. For a yin version, fall forward and release the hands, shoulders, and head, allowing yourself to simply hinge forward and hang there.

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Bridge Pose

Lying on your back, bend the knees and place the feet on the floor, close to the tailbone and about hip distance apart. Place the hands palms down on both sides of the hips. On an exhale, lift the hips and the buttock up towards the ceiling. Try to keep the thighs parallel to the floor and roll the shoulder blades underneath. Option is the clasp the hands together below the lower back, continuing to pull the shoulder blades together.

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Reclined Knees-to-Chest

Laying on your back, pull both knees in towards the chest. Use your hand to wrap around or hug the knees to draw them closer towards the chest. Allow the shoulders to remain relaxed onto the floor and the head neutral.

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Shoulder Stand

Lying on your back, place your hands on both sides of the hips with the palms down and bend the knees, placing the heels on the mat close to the tailbone. On an exhale, lift the feet off of the floor and bring the knees up towards the chest. Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Binding your elbows, bring your hands the the lower back to support the body. Raise the pelvis above the shoulders, lifting the feet up towards the ceiling, and continue using the arms and shoulders for support, walking the hands higher up the back as needed.

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Plow Pose

Lying on your back, place your hands on both sides of the hips with the palms down and bend the knees, placing the heels on the mat close to the tailbone. On an exhale, lift the feet off of the floor and bring the knees up towards the chest. Continue to lift by curling the pelvis and then the back torso away from the floor, so that your knees come toward your face. Bending your elbows, bring your hands the the lower back to support the body. Raise the pelvis above the shoulders, lifting the feet up towards the ceiling, and continue using the arms and shoulders for support, walking the hands higher up the back as needed. Begin to lower the feet towards the floor behind the head. Option: bind the hands to pull the shoulder blade closer together and increase the stretch in the neck and shoulders.

reclined supine twist

Reclined Supine Twist

Start laying on your back and gently draw the right knee into your chest. Use the left hand to draw the knee across the body over to the left side of the mat, rolling onto the left side of the body. Reach the right hand to the right and relax into the twist. Gaze can be to the left or, for a deeper twist, glance back to the right.

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Happy Baby Pose

Start lying on the back. Bend your knees into your chest and separate the feet and knees wide, holding on to the outer edges of the feet. Open your knees slightly wider than your torso, then bring them up toward your armpits. Rock side to side on the back, actively pulling the knees wide and towards the floor.

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Savasana

Don't skip this one! This may not seem like it, but it is the most difficult yoga pose that you can accomplish. Laying flat on your back, bring the arms to your side with the palms up, allowing the shoulders to roll back. Allow the toes to fall out to the side and tuck the chin in slightly to make sure the back of the neck is straight. Relax the body as much as you can and rest here for 3-5 minutes.

Ready to get relaxed for a solid night's sleep? Keep this routine nearby you by printing out this one page PDF.

Click here for a copy of the PDF.

Questions about the routine or requests for other PDFs? Comment below and let's keep the conversation going!

Namaste,

Taryn

yoga at home

About the Author

Taryn Raine

Taryn Raine is an world traveler, yoga lifestyle coach, and healthy living fanatic. She has made it her mission to empower others to take control of their own wellness journey. In her spare time, she enjoys dancing, cooking, exploring, and connecting with new people.

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