Yoga is an excellent form of low-impact exercise that can help improve flexibility and core strength. It’s also a great way to establish a better mind-body connection, helping you unwind, reduce stress, and relax. At the end of a long day, even if you feel tired, it can be difficult to wind down and go to sleep. That’s where restorative, restful yoga poses come to your aid.
The purpose of calming the mind is to be at ease with yourself in your own body. Engaging in mindful movements, accompanied with deep breathing, can help activate the parasympathetic nervous system. This system is responsible for the body’s rest and digest response, helping reduce stress and anxiety. That’s why practicing a gentle yoga flow can help you wind down at the end of the day.
Aside from calming the mind and relaxing the body, bedtime yoga can increase blood flow, which calms the nervous system and lowers blood pressure. Those two benefits can make it easier to fall and stay asleep. According to studies, nighttime yoga can also help alleviate symptoms of insomnia and restless leg syndrome. So if you’re looking for a way to release tension at the end of your day, try the following yoga flow. You may even find that you sleep better and wake up feeling more rested.
Easy Seat
Begin in a comfortable seated position with your legs crossed. Rest your hands on your legs, palms down to ground your energy. Take a second to notice your mental, emotional, and physical state. Observe your breath and find an unfocused gaze past your nose. Remain here for one minute, taking slow, deep breaths.
Neck Release
Remain in the same seated position as Easy Seat, comfortably crossing your legs. Rest your hands on your legs, palms down, and bring your chin to your chest on a long exhale. Inhale and roll your head to the right, touching your right ear to your right shoulder. Exhale and bring your chin back to your chest before inhaling and rolling your head to the left. Flow back and forth with your breath for one minute.
Spinal Circle
Being in a comfortable seated position with your legs crossed. Place your hands on your knees and start to move your entire torso in a circle clockwise. Allow the movement to be big and dramatic, but also soft. Complete 10-15 circles clockwise and then repeat 10-15 circles counterclockwise, breathing in a way that is comfortable and natural.
Seated Side Stretch
Remain in the seated cross-legged position and place your right hand on the floor next to your right hip. Inhale and reach your left arm overhead to a point that feels comfortable. On an exhale, lean to the right, supporting yourself with your right hand on the ground, and reach across with your left arm into the right side of your space. If you can, direct your gaze up at the ceiling, or keep your gaze neutral with your chin down. Remain here for 20 seconds, finding more length along your left side with each exhale. Return to the starting position, rest for 10 seconds, and then repeat on the other side.
Seated Wide-Legged Forward Fold
Start in a seated position with your legs extended out in front of you. Create a “V” shape with your legs by straddling them out to the sides to a point that is comfortable, not stressful. Place your hands on the floor at your sides behind your legs and take a big inhale as you extend through the crown of your head. Use your exhale to lean forward, crawling your hands forward to maintain length in your spine. Don’t round your back, though, because you want to keep it as straight as possible to feel the stretch along your hamstrings. Once you find a comfortable stretch, breathe deeply, allowing yourself to sink deeper into the stretch with each exhale. Breathe in this position for a couple minutes.
Cat/Cow Pose
Begin on all fours in a tabletop position, ensuring that your hands are directly under your shoulders and your knees are under your hips. During your inhale, tuck your tailbone and round your neck to come into the cat portion of the pose. As you exhale, arch your back and lift your head, directing your gaze straight ahead or up, if possible. Follow your breath, alternating between these two positions for two minutes.
Sphinx Pose
Lie flat on your stomach and place your forearms on the ground, keeping your elbows near your chest. Make sure the tops of your feet are on the ground. Press your forearms into the ground and lift your chest to arch your back slightly. Do your best to drop your shoulders down away from your ears. Breathe deeply and direct your gaze straight ahead. Remain in this position for one minute.
Child’s Pose
To complete the yoga flow, you’ll end in Child’s Pose. Begin in a tabletop position with your hands directly under your shoulders and knees under your hips. Center your breath and bring awareness to your core. Spread your knees wide and bring your big toes together being you. Sink back into your hips, keeping your hands on the ground in the same position. When you are sitting on your heels, bend forward to bring your forehead to the ground. Extend through your fingertips, lengthening your spine as much as you can to a point of comfort. Rest in this position for two to three minutes, breathing deeply throughout the stretch.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
