Stretching Before Bed might be your secret weapon if you’ve been sitting all day, struggling with sleep, or feeling sluggish. This nightly 10-minute routine, inspired by yoga, can ease back pain, stimulate your endocrine system, improve skin clarity, and prepare your body for deep, restful sleep.
This routine is based on Yin Yoga principles, meaning each pose is held longer, inviting calm and deep release. It’s totally normal to feel a bit irritable during some holds—when that happens, simply pause or switch positions. Throughout the session, focus on diaphragmatic breathing and keep your body relaxed.
🧘♀️ Pose 1: Seated Forward Fold (Butterfly Style)
Instructions:
- Sit comfortably, bend your knees, and bring your heels close to your perineum.
- Let your knees fall naturally toward the ground.
- Lean your torso forward and bend your elbows for support.
- Hold for 30–60 seconds.
Tips:
Keep your breathing slow and your body relaxed. If your hamstrings or hips feel tight, just lean slightly forward with arms extended—do not force the fold. 
🧘♀️ Pose 2: Side Bend with One Leg Extended
Instructions:
- Extend your right leg out at a diagonal angle; bring your left foot toward your groin.
- Inhale and lengthen your spine upward.
- Exhale, bend to the right, lifting your left arm overhead.
- Hold for 5–8 deep breaths, then switch sides.
Benefits:
This stretch opens up six energy meridians in your legs, especially the Liver Meridian, helping regulate hormones and reduce dull skin or pigmentation.
🧘♀️ Pose 3: Spinal Twist with Arm Support
Instructions:
- Lie face down on your mat, hands beside your shoulders.
- Inhale to straighten your arms and lift your upper body.
- Roll your shoulders back and avoid shrugging.
- Exhale and twist your chest to look over your right shoulder.
- Inhale to center, exhale to the left.
- Repeat 10–15 times.
Tips:
Keep your feet at least shoulder-width apart to reduce pressure on your lumbar spine. Imagine your spine lifting up rather than collapsing downward.
🧘♀️ Pose 4: Reclining Hero Pose
Instructions:
- Kneel down with feet on either side of your hips, top of the feet flat on the mat.
- Use your hands to lower your torso backward slowly.
- Push your glutes slightly toward your feet to relieve lower back pressure.
- Hold for 30 seconds.
Modification:
If your quads are tight, this pose might feel intense. Place a folded blanket or cushion behind your hips for support.
🧘♀️ Pose 5: Child’s Pose
Instructions:
- Kneel with knees hip-width apart and big toes touching.
- Exhale as you sit back onto your heels.
- Stretch your arms forward and rest your forehead on the mat.
- Relax and hold for 1 minute.
Tips:
If your hips don’t reach your feet, place a blanket between them for better support. Great for people with lumbar strain or herniated discs.
🧘♀️ Pose 6: Supine Spinal Twist
Instructions:
- Lie on your back with your lower back pressing into the mat.
- Bend your left knee and place your right hand on its outer side.
- Exhale and gently guide the left knee across your body to the right side.
- Raise your left arm overhead.
- Hold for 30–60 seconds, then switch sides.
Benefits:
Perfect for easing back tension from prolonged sitting. Helps with sciatica, lower back strain, and general sleep prep.
🌙 Final Thoughts
A consistent bedtime stretching ritual can do more than relax your muscles—it can transform your skin, balance your hormones, and lead to deeper, more restorative sleep. No fancy equipment needed. Just your breath, your mat, and 10 quiet minutes for yourself.
