Bedtime Yoga Sequence (10 Minutes)

What is Bedtime Yoga Sequence (10 Minutes)?

A gentle 10-minute yoga sequence specifically for sleep: legs up the wall, reclined butterfly, supine twist, child's pose, and savasana. Activates the parasympathetic nervous system and releases the physical tension that keeps you awake.

Is there evidence for it?

How do you do Bedtime Yoga Sequence (10 Minutes)?

1. 1.Legs Up the Wall (3 min): sit sideways against a wall, then swing your legs up so your body forms an L-shape. Arms by your sides, palms up. This reverses blood flow and deeply calms the nervous system
2. 2.Reclined Butterfly (2 min): lie on your back, soles of feet together, knees falling open. Support knees with pillows if needed. Opens hips and releases stored tension
3. 3.Supine Twist (1.5 min each side): lying on back, hug one knee to chest, then drop it across your body. Look the opposite direction. Releases low back and digestion tension
4. 4.Child's Pose (2 min): kneel, sit back on heels, reach arms forward, rest forehead on the ground. Breathe into your lower back. This is the ultimate surrender pose
5. 5.Savasana: lie flat on your back for the final minute. Consciously relax each body part from feet to head. Then get into bed — your body is primed for deep sleep

How long does it take?

10 minutes before bed.

Is it hard to start?

easy.

> how Shift handles sleep

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