Dream Yoga: The Perfect Bedtime Yoga Practice

One of Miraval's many yoga and meditation offerings is Dream Yoga, where participants can learn to consciously surrender to sleep and dreams through this restorative yoga practice for the mind, body, and soul. Miraval's Meditation and Yoga team has put together a Dream Yoga practice that you can do at home. Below are relaxing and restorative poses that can easily be done in one’s bedroom in 10 minutes before bedtime. Enjoy!

Wide Legged Child's Pose (Balasana) — 1 Minute

Have the big toes touching and the knees wide. Draw the buttocks back toward the heels, or onto the heels. Release the chest and forehead to the floor (or bed), stretch arms out in front or drape them back over the thighs. Release into this posture for 5 to 10 slow deep breaths.

Legs Up the Wall (Viparita Karani) — 3 Minutes

Put one hip close to the wall, lying on your back as you pivot a little and swing the legs up the wall. If the hamstrings are tight you can keep the knees bent. This is a very relaxing and restorative pose. Stay in this position for a few minutes maintaining a slow deep breath. To come out of the pose bend the knees and roll over to the right side of the body. Rest here for a few breaths before sitting up.

Lying Down Spinal Twist (Supta Matsyendrasana) — 3 Minutes

Lay down on the back and take the arms out to a "T". Slowly turn your head to the right and let the knees fall towards the left. Gently draw the right shoulder down, take full deep breaths here. Do the same to the opposite side.

Bound Angle Pose (Supta Baddha Konasana) — 3 Minutes

Put a pillow right up against the low back. Bend the knees, take the soles of the feet together and let the knees fall out to the side. Lie back on the pillow behind your back. This is another wonderfully restorative yoga pose. Let yourself stay here and breathe for several minutes.  To come out of this posture, gently take the knees together and roll to one side. Move the pillow from behind your back. Hugs your knees into your chest and gently roll from side to side.

Dream Yoga is crafted to bring our bodies into a mode of rest, relaxation, and repair. We do this through engaging and surrendering into calming, restorative yoga poses and being aware of our breath and body to relax the nervous system and bring us into the present moment.

Learn more about Miraval's meditation and yoga offerings >


  1. Thank you for this Dream Yoga Practice. Investing in
    better sleeping is a gift to give myself. Thank you for
    this present!

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