After a long, hectic day, your body and mind crave rest — but falling asleep isn’t always easy. Incorporating a gentle yoga routine before bed can help calm the nervous system, release tension, and prepare your body for deep, restorative sleep.
Set a Peaceful Environment
Dim the lights, silence notifications, and create a quiet space. A few drops of lavender essential oil or soft background music can help set the mood for relaxation.
Focus on Slow Breathing
Begin your ritual with deep, mindful breathing. Try 4-7-8 breathing — inhale for 4 seconds, hold for 7, and exhale for 8. This slows your heart rate and signals your body that it’s time to unwind.
Gentle Poses for Relaxation
Include calming poses such as:
- Child’s Pose (Balasana) – releases back and shoulder tension.
- Legs Up the Wall (Viparita Karani) – improves circulation and relieves tired legs.
- Supine Twist – soothes the spine and aids digestion.
- Savasana (Corpse Pose) – allows the mind to settle completely.
Hold each pose for 1–3 minutes, breathing deeply and letting go of any lingering stress.
End with Gratitude or Meditation
Close your practice by reflecting on something you’re grateful for. A few minutes of mindfulness or guided meditation can help clear mental clutter before sleep.
