Whether you’re a night owl with early bird aspirations, a troubled sleeper, or just in need of a little help relaxing before bedtime, some gentle yoga before you tuck in can help. This in-bed routine (really, you can do these moves in your bed) will put your body and mind to rest, helping you sleep soundly through the night to wake up rested and refreshed in the morning. No pills required.

  1. Short Meditation Photo by Deborah Jaffe First things first: Get ready for bed. Put your pajamas on. Turn off the lights—and the TV and computer. Put down your book and get comfortable. Sit in a cross-legged seated position in bed. Then lean back slightly onto your pillows or headboard. Close your eyes and rest your hands on your thighs. Stay here and just breathe for a few minutes. This doesn’t have to be a heavy and intense meditation, but just a short break, allowing yourself to do nothing but breathe.
  2. Seated Twist Photo by Beth Bischoff Still in your cross-legged seated position, inhale and sit up tall. Then exhale as you twist your torso to the left. If you have a headboard, you can grab onto that for some gentle leverage in your twist. Stay in the twist for a few deep breaths. Exhale as you return face forward. Inhale there. Then exhale as you twist to the right.
  3. Cross-Legged Bend Photo by Beth Bischoff Still in your cross-legged seated position, gently bend forward from your hips and reach your hands straight out in front of you on the bed. Stay here for a few deep breaths, feeling the stretch in your hips and back. MORE: 5 Pain-Relieving Yoga Poses
  4. Seated Forward Bend Photo by Beth Bischoff Slowly extend your legs out in front of you, keeping your knees slightly bent. Inhale and sit up tall. Then exhale and reach for your feet. Bend your knees as much as necessary to keep your back flat. This pose is a great hamstring stretch, but don’t make it deep and intense now, when your ultimate goal is gentle relaxation and sleep. Photo by Beth Bischoff Stay in the same seated position with your legs extended in front of you. This time round your back gently over your legs. Stay folded forward for a few deep breaths, feeling the stretch along your spine.
  5. Knees-to-Chest Pose Photo by Thomas MacDonald Slowly roll down to lie on your back and rest your head on your pillow. Hug one knee into your chest, grabbing your shin to pull it closer to you. Stay here for a few deep breaths. This lengthens your extended leg and loosens up your hip. Switch legs and repeat. Photo by Thomas MacDonald Hug both knees into your chest this time and rock slowly side to side on your back, moving with your breath. Let your whole back release and relax into the bed.
  6. Reclining Big-Toe Hold Photo by Beth Bischoff Inhale and extend right leg straight up to the ceiling, grabbing hold wherever you can comfortably reach (behind your knee, closer to your ankle, or your big toe if you’re very flexible). Exhale and keep your leg straight as you slowly bring it toward your head. Move it slightly closer with each exhale, working the stretch very gently for a few slow, deep breaths. Switch sides. Keep these stretches very gentle for now—almost as if you are doing them halfway.
  7. Half Happy Baby Photo by Beth Bischoff Hug your right knee into your chest again. Flex your right foot so the sole faces the ceiling. Grab hold of the outside edge of your foot with your right hand and bring your knee toward your armpit. Stay here for a few slow, deep breaths. Switch sides and repeat.
  8. Reclining Twist Photo by Beth Bischoff Inhale and hug your right knee back into your chest. Exhale and twist your leg across your body to the left. Turn your head to the right and extend your arms straight out to the sides. You can rest your left hand on your right knee. Stay here for a few slow, deep breaths, then switch sides. 
  9. Corpse Pose Photo by Beth Bischoff Lie down flat on your back. Extend both legs and both arms out straight. Let your ankles roll open to the sides and your palms face up. Rest here for a little while. Feel free to drift off if you sleep on your back.
  10. Sleep Photo by Beth Bischoff Roll over onto your side and enjoy a good night’s rest. MORE: 4 Yoga Poses To Help Beat Your Sneaky Leak