Yoga instructor says this 5-minute bedtime routine will ‘soothe the nervous system and ease physical tension’ — and you don't need any equipment

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The idea of ending the day with a long, relaxing yoga session sounds great in theory. In practice, though, the thought of heading out to a late-night class or unrolling one of the best yoga mats for an hour of vinyasa at home often loses out to the temptation of one more episode of your favorite show. That’s why I asked yoga instructor Leanne Lent to share a quick, equipment-free routine you can actually stick to.

Lent’s go-to bedtime sequence takes just five minutes, and it’s so fuss-free that she demonstrated it from her own bed. The gentle stretches are designed to ease tension and calm your nervous system, leaving you relaxed, reset, and ready to drift off to sleep.

Leanne Lent

Leanne Lent is a Yoga Instructor and Holistic Wellness Mentor with over 350 hours of yoga teacher training and a background in functional mobility. Leanne also teaches for Yoga-Go, a fitness app that provides short, structured workouts and yoga flows designed to fit into busy schedules.

What is the routine and what are the benefits?

This routine has four moves. Aim for one minute on each, and for the last one, do one minute per side. If you enjoy it and want more, feel free to do another round and linger a little longer in the poses.

As Lent explains, “This short sequence is made up of deeply restorative, relaxing poses that you can do right from your bed… no mat, no fancy setup, just you and your breath.”

She adds that practising a simple wind-down like this before sleep helps release the day from both your body and mind. The shapes are designed to soothe the nervous system, ease physical tension, and signal to your brain that it is safe to soften and slow down, leaving you calm and ready for rest.

If you're comfortable, let's take a look at the moves so you can give them a go.

1. Legs Up The Wall

2. Child's Pose

3. Reclined Butterfly

4. Reclined Twist (1-min each side)

Is this routine beginner friendly

This routine is very beginner-friendly and doing it on the bed makes it easy to ease into each pose. That said, if you have any injuries, stiffness, or are older, take it slow and use pillows or blankets for extra support. Some may find doing the poses on a bed less effective and might prefer a yoga mat or even a folded blanket if you don't have a proper mat yet.

Just be sure to listen to your body. There is no need to push into discomfort. Even just gently settling into each pose and focusing on your breath can help you relax and feel the benefits.

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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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