An 8-Minute Yoga Workout to Fall Asleep Faster

By Jennifer Matarazzo; Photos by Nick Cardillicchio

Forget counting sheep. Ease your way into dreamland with this five-move yoga routine from Edward Vilga, creator of the DVD Yoga in Bed: 20 Asanas to Do in Pajamas (yogainbeddvd.com, $19.95). The moves will relax your body and mind, but the best part is that you can do them all in bed!

Related: The Best Yoga Mats for Every Type of Yogi

Minutes:0:00-2:00

  • Sit facing a wall (or your headboard) with your butt about 6 inches away from it.

  • Lie back and extend your legs up the wall.

  • If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.

  • If it's not enough, scoot closer.

  • Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.

Related: Yoga 101: Poses for Beginners

Winding Down Twist



Minutes: 2:00-3:00

  • Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.

  • Gently twist your torso to the left.

  • Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then return to center and repeat on opposite side.



Related: QUIZ: Which Yoga Pose Are You?



Nighttime Goddess Stretch



Minutes: 3:00-5:00

  • Lie on your back with knees bent.

  • Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.

  • Rest your arms on the bed.

  • If you feel any strain, elevate your legs by placing a pillow underneath each knee.

Related: Find Your Perfect Yoga Class


Child's Pose

Minutes: 5:00-7:00


  • Sit up comfortably on your heels.

  • Roll your torso forward, bringing your forehead to rest on the bed in front of you.

  • Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.

  • Hold the pose and breathe.


Related: Mind Over Manners: Yoga Class Etiquette to Live By


Rock-a-Bye Roll

Minutes: 7:00-8:00



  • Lying on your back, hug knees in to chest.

  • Cross your ankles and wrap both arms around your shins with clasped hands.

  • Inhale and rock your body up to sit; exhale as you roll back.

  • Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.

Related: The Surprising Health Benefits of Yoga

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