The idea of ending the day with a long, relaxing yoga session sounds great in theory. In practice, though, the thought of heading out to a late-night class or unrolling one of the best yoga mats for an hour of vinyasa at home often loses out to the temptation of one more episode of your favorite show. That’s why I asked yoga instructor Leanne Lent to share a quick, equipment-free routine you can actually stick to.
Lent’s go-to bedtime sequence takes just five minutes, and it’s so fuss-free that she demonstrated it from her own bed. The gentle stretches are designed to ease tension and calm your nervous system, leaving you relaxed, reset, and ready to drift off to sleep.
What is the routine and what are the benefits?
This routine has four moves. Aim for one minute on each, and for the last one, do one minute per side. If you enjoy it and want more, feel free to do another round and linger a little longer in the poses.
As Lent explains, “This short sequence is made up of deeply restorative, relaxing poses that you can do right from your bed… no mat, no fancy setup, just you and your breath.”
She adds that practising a simple wind-down like this before sleep helps release the day from both your body and mind. The shapes are designed to soothe the nervous system, ease physical tension, and signal to your brain that it is safe to soften and slow down, leaving you calm and ready for rest.
If you're comfortable, let's take a look at the moves so you can give them a go.
1. Legs Up The Wall
2. Child's Pose
3. Reclined Butterfly
4. Reclined Twist (1-min each side)
Is this routine beginner friendly
This routine is very beginner-friendly and doing it on the bed makes it easy to ease into each pose. That said, if you have any injuries, stiffness, or are older, take it slow and use pillows or blankets for extra support. Some may find doing the poses on a bed less effective and might prefer a yoga mat or even a folded blanket if you don't have a proper mat yet.
Just be sure to listen to your body. There is no need to push into discomfort. Even just gently settling into each pose and focusing on your breath can help you relax and feel the benefits.
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