Yoga before bed is a supportive way to regulate your nervous system, ease stress, and soften tension. If you’re recovering after trauma, tending to rest and honoring fatigue are so important for sending the message to your body that it’s okay to rest and release.
This gentle 8 minute trauma informed bedtime yoga class allows you to release the day, tend to yourself, and set yourself up for a cozy night of deep sleep. We’ll focus on slow, comforting poses that release tension in commonly tight areas like your neck, shoulders, low back, and hips.
You don’t need to do an hour long class to receive the benefits of yoga before bed, and a shorter class is supportive for returning to the practice which is more beneficial over time. I also welcome you to explore this class however you like, whether you practice on a yoga mat or in bed, both are welcome.
What to Expect in This Practice
This is a short, low to the ground class that focuses on grounding movements and gentle stretches. These are designed to calm your body and nervous system, as well as release tension in tight areas. I welcome you to explore this nightly to create a routine that signals to your body that it’s time for rest.
This is also a trauma informed yoga class so I invite you to move at a pace that honors your energy levels, knowing you can skip, pause, or take breaks at any time. There are no props required for this class, and this is supportive for all experience levels. There are no standing postures in this class.
We’ll explore:
- Neck and Shoulder Stretches (0:35)
We begin with a neck and shoulder release, softening two common areas that hold stress. - Child’s Pose with Side Stretch (2:30)
This is a grounding and comforting pose to release your back and sides of your body. You’re welcome to add a bolster under your chest or between your feet and seat for more comfort. - Supine Stretches (4:20)
We’ll explore poses like reclined pigeon, supine butterfly, and a gentle twist. These support hip release, nervous system regulation, and tend to lower back pain. - Closing (7:30)
We end in any posture that feels supportive for you, ready for deep sleep.
Who This Class Is For
This practice is supportive if you:
- Feel anxious or stressed at bedtime
- Have tension or stress in your body
- Want a short practice before bed
Other ways to explore this practice:
- You might choose to add relaxing essential oils like chamomile or lavender
- You could explore exhaling for longer than your inhales (if you’re comfortable with breathwork). This is supportive for your nervous system and calming racing thoughts.
- If you like, you might choose to add any props that make you more comfortable like a bolster under your chest in child’s pose or draping a blanket over you in any pose you prefer.
However you choose to explore this class is perfect. If there is ever anything you wish to change, add, or skip, you’re welcome to do so. Trauma informed yoga is less about following the class perfectly and instead seeing what would feel most supportive to you in each moment.
8-Minute Relaxing Bedtime Yoga Practice
If you like, I invite you to join me below for this gentle 8-minute trauma-informed bedtime yoga class below to soften, unwind, and have a deeply restful night.
There are no props required (although you’re welcome to add your own) and this is supportive for all experience levels.
This class is also available inside the Embody and Bloom membership, where you’ll find a growing library of trauma-informed yoga, somatic healing, and nervous system support for sexual trauma healing.
