10-Min Bedtime Stretching Exercises - Pre-sleep Flow (beginners)

PDF pose chart here: www.yogabody.com/bedtime-yoga...
Looking for a simple and natural way to boost your sleep? Stretching exercises combined with deep breathing just before bed help prepare your body for sleep, improve the quality of your rest, and can potentially reduce symptoms of conditions such as restless leg syndrome and nocturnal breathing challenges.
The sequence of poses in this video takes just 10 minutes. To keep things simple, practice right next your bed and finish up lying down. It’s the perfect way to set yourself up for a restful night’s sleep. So, let’s get started!
VIDEO CONTENTS
00:00 Bedtime Yoga
01:00 4:8 Breathing Practice
02:03 10-Minute Routine
02:14 Moon Salute Flow
05:12 Passive Squat
06:36 Standing Pigeon
09:03 Windshield Wiper Twist
DISCLAIMER - if you’re injured or suffering from pain when performing any of these poses, back off and see a doctor.
THE BENEFITS
Practicing yoga stretches before bed can help promote better sleep in several ways. It can help to calm your mind, reduce stress and anxiety, improve breathing, and promote relaxation and flexibility, all of which can lead to improved sleep quality and duration.
4 POSES WE'LL LEARN
1) Moon Salute Flow
2) Passive Squat
3) Standing Pigeon
4) Windshield Wiper Twist
WANT MORE?
* Science of Stretching program (on-demand): www.yogabody.com/stretching/
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* Lucas’ podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#bedtimeyoga #stretchingexercises #bettersleep

[@pelvicangel]

Love that last thoracic twist, but my bed is too low so I used the back of a chair

[@missEvaMarie58]

I used a table.

[@meowmeow4670]

If my mom walked in while I was doing this, she'd think I was possessed by a demon..

[@YOGABODY.Official]

True;)

[@Omfgwhtavid]

It’s not the worst thing she could walk in on

[@Ann-ih1ld]

@@Omfgwhtavid🤨😳

[@kaarincotterill5249]

I cannot believe the relief I experienced with these yoga moves.

[@karenhyde8161]

Dude, this is so underrated! I have a new wind down routine 🥰

[@user-qo5pp4th5u]

omg, i never found a stretching routine that felt that good, thank you really

[@kellywhite-ns5vv]

These poses with the addition of your calm soothing voice was very helpful to help me wind down from a hectic day! Thank you

[@Valentino016]

This released alot of the tension I was experiencing throughout my body and I was able to relax and sleep peacefully. It really helped me relax my muscles and clear my mind and helped me with my insomnia and anxiety. The editing is great I love the atmosphere.

[@gabycantagalli4536]

❤ Thank you Lucas! Will try it tonight!🙏🤗

[@jessi5924]

My husband decided to try yoga and is very skeptical and grumpy about it lol. He is a construction worker and noticed his mobility is getting worse, his sleep is suffering and he is consistently full of aches and pains. You are both efficient, logical and informative in your approach. I love how you introduced the class and how well you guide the practice. I think he may enjoy this as much as I did. Thank you.

[@balancedtravellerfitness]

Nice one Lucas, thanks! Going to try to get the other half to do this as a bedtime routine.

[@AstridAmalia]

All the best! Thank you, Lucas!

[@manalghanem7403]

Good evening, thank you for the channel and everything you do. I've been doing this bedtime stretch for 3 days now. I feel good and relaxed after it.

[@rushsmiles8586]

Lucas, thank you so much!!! Very helpful!!!

[@charliechaplin2716]

Thank you Lucas! Wonderful video - very clear explanation and love your calming voice 😊

[@azalea.leo9]

I genuinely felt calm and sleepy after this. Awesome!

[@robertacofie7387]

Ye, just what I need! Thanks.

[@vanetamorrison2972]

Brillant. Forwarded with great pleasure. Thank you. 😀

[@mvinayagar]

Thank you. I need this. Appreciate all your exercises. They are very easy to follow, above all I see results.

[@leilislife]

thank you! I feel super relaxed

[@douglasbeliakoff2519]

Thank you so much for this!

[@richardtracy2944]

Great narration. It really helps guide you through this. Thanks 👍

[@amyjackson8529]

Thanks 🙏

[@vanetamorrison2972]

This looks amazing. I've save it. Thank you. 😀

[@lindaplumb8388]

Thank you, I had a car accident years ago, ever since I struggle with my neck and back. I found you a few months ago, I really like how you explain things. The twist in this was just what I needed, fingers crossed it helps me sleep. Thank you 🙏

[@carolinedavid5545]

Thank you so much

[@Nakanam1]

Thank you for this video, doing it every night, it helps me to relax body and mind. Especially “ocean breath” is helping me a lot. :)

[@gretagreta8554]

Dziękuję i pozdrawiam serdecznie ☺️

[@jessicacollins8049]

Ong thank your for acknowledging restless leg syndrome. I have it and its so painful. Especially when it rains or storms like tonight. I have broken bed spring from kicking my legs. Its not just ‘’oh, your legs just twitch” no. Its MUCH MORE painful than just a twitch. Sp,etikes its sombad i scream from the pain. Im hoping tomdo some light stretching to help relax before bed

[@nicknemer8910]

I'm sorry to hear you're having so much pain. Hope the exercises helped out that you've found something for your pain. 😊

[@saidturakhanov]

Try taking vitamin b1. Should help

[@MultiHipatia]

I love the picture on the video ❤

[@bernie004]

I just found this channel and I'm excited to try these poses. Working in healthcare has really affected my sleep patterns over the past decade. The struggle is real and relying on meds to sleep can only help for so long (and often not the best choice long term). Maybe these techniques are what I've needed all along. Thanks Lucas!

[@pelvicangel]

Check out the science of stretching on the YogaBody website. It's amazing and there's a YogaBody telegram group where we keep eachother in check also

[@richardtracy2944]

Great narration! It helps to have good narration since you cannot see the screen all the time. Thanks.

[@MultiHipatia]

Me encanta la foto del video !!

[@YvonneSanders-hv2gc]

I like those wiper twists

[@Cinema12341]

Need more videos that help against restless legs and arms

[@zonozonoify]

Oh man, this relaxed stuff i hadn't realized was tight and stiff. Thank you!

[@YOGABODY.Official]

That's awesome! It's amazing how much tension we can hold without realizing it. - YOGABODY Team

[@Libbilish]

Previewing your video is already so relaxing that I’m sure this is going to be a great addition to my evening routine.

[@YOGABODY.Official]

Thanks for the support! Hope it helps. - YOGABODY Team

[@susanswaan9226]

I always love watching your videos. They are great! I am sorry I cannot do this standing stuff. Is there an instruction for possible excercises for chairsitters, please? Greetz from the Netherlands

[@reshma_1704]

Wow..this gave me an instant release from the tension in my spine..❤❤Thanks for this wonderful video..Much love from India.🇮🇳

[@kueichenglee7583]

Thank you

[@YOGABODY.Official]

👍

[@KristineMcCormickgij]

Thanks!

[@YOGABODY.Official]

Thank you, Kristine!

[@FollowerofDuck]

tried these and now im gonna sleep so peacefully

[@joannayeung3705]

This is one of the most unique bedtime yoga I have seen. Impressive. Thank you. ❤😅

[@YOGABODY.Official]

Glad you liked the video, Joanna! - YOGABODY Team

[@haplesslee1275]

Love it

[@YOGABODY.Official]

Glad you like the video! - YOGABODY Team

[@simplestway5804]

Thanks ❤

[@YOGABODY.Official]

You're most welcome @simplestway5804!

[@dianaelena4851]

Thank you so much for this video, I was so wound up after standing hours on end at work and this is fantastic 😊

[@YOGABODY.Official]

Glad it helped! - YOGABODY Team

[@notapottopissin7493]

first time here, and I was surprised by how quickly those 10 minutes went by!😂❤ loved it so much that I'm now subscribed

[@YOGABODY.Official]

Glad you liked it and hopefully you can do it too daily! - YOGABODY Team

[@reembashir5390]

Thank you. I do it every night, and my Restless leg syndrome is resting now.

[@YOGABODY.Official]

Glad it worked well for you, Reem! - YOGABODY Team

[@3ricFtp]

Man been having trouble sleeping for some time now. I tried this and I instantly felt so relaxed and ready to sleep once it was over. Thanks for this 🙏🏽

[@YOGABODY.Official]

Amazing! Happy it helped you relax. - YOGABODY Team

[@kirstymacfarlane1620]

Loved this practice, thank you. I normally do, for around 4-6 breaths, equal standing, forward bend, half sun salutation, warrior 2, reverse warrior, triangle, back into warrior 2, wide leg forward bend, walk hands, behind, forward, right, left and back to the middle, come up and finish with equal standing. I then do a supine practice and get into bed for savasana. I really enjoyed this practice though. Struggled getting my left leg on the bed for pigeon, was going to do it seated, I was able to bring my leg round and pivot my body back up into standing. I've always been good at modifying and finding ways around postures 😂. Much appreciated 🙏🧘🏼‍♀️

[@YOGABODY.Official]

It's great to hear you know how to modify the stretches. Since you've been practicing, maybe soon, you'll be able to do a full poses that you had a hard time doing before. Keep going and stay bendy. - YOGABODY Team

[@vicpso1]

Great affects! In the AM!

[@YOGABODY.Official]

Hope it helps, Victor!

[@vicpso1]

@@YOGABODY.Official i am doing this every night and it is helping me with my sciatica !

[@YOGABODY.Official]

Hi Victor - great to hear.

[@phya9324]

I didn't know how tight I have let my knee and neck muscles till I did this

[@chanthana7694]

My first time in a very long while doing any stretch or wirkout so thank you for making me exhausted. Now I feel like I can go to sleep like a baby. Hopefully stay asleep.😅

[@missEvaMarie58]

Thank you! You make it fun. And you’re cute too. 😊

[@bananaskin7962]

I wonder if you could upload something for a recovering broken wrist. It's my writing hand/wrist. I have always been very supple and have been doing yoga based stretches all my life. Now the doctors have told me my right wrist would only bend at 50 degrees at the most with a plate and pins in place. It is incredibly upsetting although I am doing my best to regain the flexibility and the suppleness I had before. It's been just over 2 months and I wonder if there is anything I can do to prevent further stiffness and loss of movements in the future. I will be seeing my physiotherapist next month but for the time being, I have been told to do everything and anything to get my wrist moving including daily chores. I would appreciate any suggestions you may have for many people like myself. Thank you.

[@mady148]

Would this exercise be good for my back? I am going to be 78 yrs old this month. I am pretty flexible but afraid to try. Love your video.

[@YOGABODY.Official]

Hi Madeleine - for sure exercise will help just start very slowly. keep going.

[@MultiHipatia]

Pero más me encanta que ahora dormí mejor

[@emilyb370]

🧘🧘‍♂🧘‍♀

[@cbrady2101]

Love the hat😂

[@lauranistor6373]

Hi. I would like to know whether your routines are ok for shoulder instability and hyperlaxity

[@YOGABODY.Official]

Best to consult with a doctor or PT to ensure our routines are safe and suitable for your condition. - YOGABODY Team

[@lauranistor6373]

@@YOGABODY.Official thank u so much.

[@rileighchristine_]

My bf asked me why I need alone time. This. This is why 😂

[@christianchristensen8171]

The PDF is showing the morning yoga routine witch have different exercises than in this video.

[@YOGABODY.Official]

Fixed www.yogabody.com/bedtime-yoga-flow-youtube/ Sorry about that!

[@lukemateo9500]

As a musician, I found an in for 8- out for 12 breathing pattern more effective

[@MultiHipatia]

But I love the most I can sleep nice and deep

[@agrant1754]

I know that you can also do this 4:8 method but in the middle hold breath for 7 seconds

[@Borracho-y-loco]

Listen bro, your free videos make a lot of sense, so I'm considering buying one of the paid programs. I'm confused which one is right for me. I'm in good shape, decent amount of muscle but total mummy, really stiff hammies, round back, forward head and very poor hip flexibility, knee from armpit around 30cm far between😂😅 So which I should go for ffs😂

[@YOGABODY.Official]

haha! I suggest starting with the Science of Stretching, I've got modifications for each pose to help beginners: www.yogabody.com/stretching/

[@Borracho-y-loco]

@@YOGABODY.Official ok i bought it. Its going to fix rounded shoulders too?

[@nimimerkillinen]

whats the reasonings behind noisy inhale and exhale? seems really aggressive to me

[@nimimerkillinen]

for an evening/wind down exercise i mean

[@Maldanil]

It's so sad I can't do half of those. I can't stand behind my bed and it's too short...

[@MrDesperadum]

Do you ghink everyones bed is that high? ;d

[@kaikai9542]

How can I do three legs dog that high @ 0.38 ? 😍

[@Turtlini509]

I just ussally do the boxing stretches

[@emadrz1704]

What the hell was it it was more like a moorning strech im awaken than ever now 😐

[@minervaa444]

bro, my body hurts more than before ???

[@YOGABODY.Official]

Adjust the intensity or duration of your stretching exercises. Listen to your body and take it at your own pace. - YOGABODY Team

[@minervaa444]

@@YOGABODY.Official thank you nice people, I'll take that into consideration

[@inad9300]

Explanations and exercises go too fast. Also comments about subscribing and whatnot aren’t appreciated as the last words to hear before sleeping.