ActiveFall asleep quickly and stretch after a long day with this 20 minute yoga flowI tried this 20 minute yoga routine before bed & I’ve never slept betterWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveFall asleep quickly and stretch after a long day with this 20 minute yoga flowI tried this 20 minute yoga routine before bed & I’ve never slept betterWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
I tried this 20 minute yoga routine before bed & I’ve never slept better
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Ekaterina Bolovtsova / Pexels)
(Image credit: Ekaterina Bolovtsova / Pexels)
If you’re having trouble sleeping or your body feels achy and sore after a long day, a quick yoga flow can make a world of difference. As someone who’s been finding it hard to drift off lately, I recently turned to sleep yoga to help me relax… and I’ve never slept better.
Yoga is a gentle, restorative and relaxing way to wind down at the end of the day. It helps you calm the nervous system, focus on breathing and rest the muscles, so taking just 20 minutes to stretch and centre yourself before hitting the hay can help you sleep better and make you feel refreshed in the morning.
Following a quick yoga or stretch routine before bed on thebest yoga matis a great activity to do as part of your bedtime routine and this yoga flow I’ve just found fromCat Meffan on YouTubeonly takes 20 minutes… and you can even do it from the comfort of your bed.
Try this 20-minute yoga routine for sleep
As Cat says in her video, making sure to stretch gently through the body before bed is so important. As sitting behind a desk is the norm for many people, the body gets used to slumping and hunching. If you take this uncomfortable achy feeling to bed with you, you’ll tend to feel worse and stiff in the morning. When following this yoga routine, make sure to concentrate on your breathing and flow through the movements slowly and consciously to take away the stresses of the day.
As you can see in the video, the moves are as follows:
Step 1:Start in a seated position before rolling the shoulders backwards and forwards. You can use a pillow behind your back for more support if you’re doing this in bed or utilise a couple ofyoga blocksbehind you if you’re seated on a yoga mat. Pause in the seated position for a few breaths before rotating your head down to your chest and around from side to side.
Step 2:Walk your fingers forward in your seated position. Reach forward as far as you can and do a cat and cow-like movement with your body to stretch out your back.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Step 3:Stretch out your right leg, keeping your left leg bent. Roll your body forward over your right leg to deepen the stretch. Next, bring your right leg over your left leg in a crossed leg position. Inhale and lift your arms up above your head and push your palms out to the front. Return to the outstretched position with your right leg, put your left hand on the other side of your left leg and push yourself up to stretch down the right side. Repeat on the left side.
Step 4:Lie on your stomach and spread your legs shoulder width apart. From here, push yourself up to a cobra pose while inhaling and bring yourself back to the floor while exhaling. Do this a few times.
Step 5:Slide your right arm underneath your body and lie on it, with your arm above your chest. Take your right arm back out from underneath you and place it into a cactus position before pushing yourself on to your right side. Here, you can put your left leg slightly behind your right in a bent position for a deeper stretch. Return to your stomach and repeat on the left side.
Step 6:Push yourself up and swing your legs around in front of you. Stretch your legs out and come to a forward fold pose, bringing your head and chest as close to your legs as feels comfortable. Take time breathing in and out.
For more sleep yoga routines, check out3 yoga poses to do before bedand try these8 stretches to do before bed for a good night’s sleep.
Today’s best Yoga Mats deals76 Amazon customer reviews☆☆☆☆☆$9.77View$16.53View$16.99ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Yoga Mats deals76 Amazon customer reviews☆☆☆☆☆$9.77View$16.53View$16.99ViewShow More DealsWe check over 250 million products every day for the best prices
Today’s best Yoga Mats deals
76 Amazon customer reviews☆☆☆☆☆
76 Amazon customer reviews☆☆☆☆☆
☆☆☆☆☆
$9.77View$16.53View$16.99View
$9.77View
$9.77View
$9.77View
$9.77
$9.77
$16.53View
$16.53View
$16.53View
$16.53
$16.53
$16.99View
$16.99View
$16.99View
$16.99
$16.99
Show More Deals
Show More Deals
We check over 250 million products every day for the best prices
We check over 250 million products every day for the best prices
Samsung Galaxy S25: every leak, rumour and spec we’ve heard before the launch eventThis is everything we’ve heard about the new handsets
This is everything we’ve heard about the new handsets
This case turns your iPhone or Android phone into an e-reader, but there’s a catchActually, there are a couple…
Actually, there are a couple…
This AI food diary app can tell you the nutritional content of your food – with just one photoOh, and it’s free to use!
Oh, and it’s free to use!
Zoe launches first own-brand supplement on the back of successful nutrition programmeDaily30+ will be available online and in select Waitrose stores later in July
Daily30+ will be available online and in select Waitrose stores later in July
This new wearable monitors your hydration levels and will remind you to drink waterThe world’s first real-time hydration monitoring wearable is here
The world’s first real-time hydration monitoring wearable is here
I tried the Zoe nutrition programme – it told me exactly what I was doing wrongIf you haven’t heard of the Zoe programme, where have you been?
If you haven’t heard of the Zoe programme, where have you been?
Manduka PRO yoga mat review: luxurious, eco-conscious but could have better gripA luxurious top-end yoga mat that’s almost perfect, apart from its grip… here’s T3’s Manduka PRO yoga mat review
A luxurious top-end yoga mat that’s almost perfect, apart from its grip… here’s T3’s Manduka PRO yoga mat review
Lumi Therapy powerPRO Massage Gun review: relieves sore muscles in an instantYour muscles will never feel sore again with the Lumi powerPRO… if you can manage to hold it!
Your muscles will never feel sore again with the Lumi powerPRO… if you can manage to hold it!
Lumi Therapy Eco Wolf Yoga Mat review: natural, cushioning and sturdyThe more you sweat, the more the Lumi Therapy Eco Wolf Yoga Mat grips
The more you sweat, the more the Lumi Therapy Eco Wolf Yoga Mat grips
Alo Yoga Warrior Mat review: soft, spongy and stableIs the Warrior Mat from Alo Yoga worth the hype? Read T3’s review to find out…
Is the Warrior Mat from Alo Yoga worth the hype? Read T3’s review to find out…
