After a long and often stressful day, it can be hard to switch off and truly relax. An evening yoga routine is a gentle, effective way to release tension, calm the nervous system, and prepare your body and mind for restful sleep.

You don’t need to be flexible or experienced—just a quiet space, a yoga mat (or even your bed), and a few minutes to move and breathe.

Why Evening Yoga Helps with Sleep

Yoga soothes the body and slows down mental activity, helping transition from the high energy of the day to a restful night. Here’s how it supports better sleep:

• Relaxes muscles and relieves physical tension

• Reduces anxiety and mental restlessness

• Activates the parasympathetic nervous system (rest-and-digest mode)

• Regulates breathing and lowers heart rate

• Supports a natural sleep cycle

Gentle Evening Yoga Sequence (10–15 minutes)

Try this calming sequence to unwind before bed:

🧘‍♀️ 1. Seated Forward Fold (Paschimottanasana) – 2 min

Sit with legs extended. Inhale, then exhale as you gently fold forward. Relax your neck and shoulders. Feel the stretch in your back and hamstrings.

🌙 2. Legs Up the Wall (Viparita Karani) – 3 min

Lie on your back and rest your legs up against a wall. Place your arms by your sides, palms facing up. This pose promotes circulation and relaxation.

🫁 3. Reclined Butterfly Pose (Supta Baddha Konasana) – 3 min

Lie down, bring the soles of your feet together, and let your knees fall open. Support your knees with pillows if needed. Focus on slow breathing.

🧎‍♀️ 4. Cat-Cow Stretch – 1 min

On hands and knees, alternate between arching your back (Cow) and rounding it (Cat). This gentle movement relieves spinal tension.

🛏️ 5. Child’s Pose (Balasana) – 2 min

Sit back on your heels, forehead to the mat, arms stretched forward or resting by your sides. Breathe deeply and release any lingering tension.

Breathing to End Your Practice

Finish your routine with this calming breathwork:

4-7-8 Breathing:

• Inhale through the nose for 4 seconds

• Hold the breath for 7 seconds

• Exhale slowly through the mouth for 8 seconds

• Repeat 3–5 cycles

This technique helps quiet the mind and prepare the body for sleep.

Tips for a Peaceful Night Routine

• Practice yoga at least 30 minutes before bed

• Dim the lights and avoid screens afterward

• Use calming music or aromatherapy (like lavender or chamomile)

• Keep your movements slow and mindful

• Try to go to bed around the same time each night

Final Thoughts

A short evening yoga practice is a beautiful way to end your day with self-care and softness. Over time, this ritual can improve your sleep quality, reduce nighttime anxiety, and help you wake up feeling more refreshed and balanced.

Your body deserves to rest. Your mind deserves peace. Let yoga gently guide you there.