If the idea of a restful night’s sleep intrigues you, we have an excellent strategy to share. We consulted with Veronica Najera, ERYT-500 and director of education for YogaSix. She recommends a five-minute mobility routine to perform before bedtime to ensure you feel comfortable as you retire for the night. Incorporating mobility exercises before bed is great for overall recovery and joint health, making it a beneficial addition to your nightly routine.

“Mobility isn’t just about increasing movement quantity, it’s about improving movement quality,” Veronica explains. “Engaging in mobility exercises before sleep helps your body transition from ‘go mode’ to recovery mode. By gently moving through different ranges of motion, you can alleviate joint tension, release muscle tightness, and soothe your nervous system, all of which contribute to better recovery, deeper sleep, and reduced morning stiffness.”

By concentrating on stretching and mobility work before you sleep, you assist your body in shifting from a sympathetic (active) state to a parasympathetic (rest-and-digest) state.

“This shift not only prepares the body for deeper, more restorative sleep, but also allows muscles to recover more efficiently,” Veronica explains. “Gentle movement and breathwork help reduce cortisol and increase melatonin production—which is key for recovery, especially for anyone managing stress, workouts, or long workdays.

There are four simple and effective moves below that Veronica recommends performing for a nightly mobility routine to build stability, boost range of motion, and alleviate tension.

Supine Twist

“The supine twist releases spinal tension and resets the nervous system,” Veronica explains. “It’s also great for digestion and lower back relief.”

1. 1. Lie flat on your back.
   2. Hug both knees into your chest.
   3. Allow them to fall to the side.
   4. Return to the center.
   5. Repeat on the other side.

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Figure Four Stretch (Reclined Pigeon)

“The figure four stretch targets the hips, glutes, and lower back—perfect for those who sit a lot or train hard,” says Veronica.6254a4d1642c605c54bf1cab17d50f1e

1. Lie flat on your back.
2. Cross one ankle over the opposite thigh, gently drawing your legs in.
3. Repeat on the other side.

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Cat-Cow (Seated or Tabletop)

“Cat-cow mobilizes the spine, increases body awareness, and soothes the nervous system,” Veronica tells us.

1. Begin on all fours with your hands under your shoulders.
2. Breathe in as you arch your spine up toward the sky to assume cow pose.
3. Breathe out to round your belly down toward the ground for cat pose.
4. Keep your movements slow and allow your breath to lead you through the exercise.

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Supported Forward Fold

“The supported forward fold encourages gentle release in the hamstrings and lower back while promoting calm and introspection before bed,” Veronica explains.

1. Begin seated with your legs in butterfly or extended.
2. Fold forward.
3. Support your head with a yoga block or pillow.

Alexa Mellardo