Yoga expert shares relaxing 10-minute bedtime yoga routine for better sleep and stress relief

Want to sleep better naturally? Try this 10-minute bedtime yoga routine that will help you unwind and relax.

Sleep is becoming one of the biggest wellness concerns today. Every day, we come across people who feel exhausted throughout the day but still struggle to fall asleep at night. The body feels tired, but the mind refuses to slow down.

Relaxing 10-minute bedtime yoga routine for better sleep and stress relief. (Unsplash)

One of the biggest reasons behind this is the way modern lifestyles constantly overstimulate the nervous system. Long screen hours, work stress, endless scrolling, irregular routines, and mental overload keep the brain active even when the body is ready to rest.

In an interview with HT Lifestyle, Saurabh Bothra, certified yoga expert and co-founder and CEO of Habuild, shared a bedtime yoga routine that will help you sleep better.

1. Child’s pose (Balasana) – 2 minutes

Sitting back on the heels while stretching the arms forward helps release tension stored in the shoulders, neck, and back. Slow breathing in this posture naturally signals the nervous system to relax. This posture creates a sense of grounding and stillness something most people rarely experience during the day.

2. Cat-cow stretch – 2 minutes

According to Saurabh, stress often builds up physically in the spine and upper body. A slow cat-cow movement helps release stiffness while coordinating movement with breath. As you inhale, gently arch the back. As you exhale, round the spine slowly. Bedtime yoga should feel calming, not intense.

This posture gives the mind permission to pause. (Unsplash)

3. Legs-up-the-wall pose (Viparita Karani) – 3 minutes

“This is one of the simplest and most effective relaxation postures in yoga,” said Saurabh. Lying down with the legs resting against a wall helps improve circulation, reduce heaviness in the legs, and calm the body after a long day. But more importantly, this posture gives the mind permission to pause. Sometimes, the body does not need more stimulation. It simply needs stillness.

4. Seated forward fold – 1 minute

Forward bends naturally help quiet the mind. A gentle seated forward fold relaxes the nervous system, slows breathing, and releases physical tightness from the lower back and legs. There is absolutely no need to force the stretch. The intention is comfort and relaxation, not flexibility.

Breathwork is one of the most powerful tools for calming the mind naturally, (Unsplash)

5. Bhramari pranayama (Humming Breath) – 2 minutes

“Breathwork is one of the most powerful tools for calming the mind naturally,” said Saurabh. Bhramari Pranayama involves creating a soft humming sound while exhaling. This vibration helps reduce mental chatter and creates a calming effect on the nervous system.

Saurabh Bothra said, “Even a few rounds can help the mind feel noticeably quieter before sleep. Consistency matters far more than intensity.” We have seen that people often notice improvements in relaxation and sleep quality when they practice regularly, even if the routine is short. “Better sleep does not always require complicated solutions. Sometimes, it simply begins with slowing down, breathing deeply, and giving the body a few quiet minutes before bed,” he added.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.