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Unwind Gently: Yoga Poses for Relaxation Before Sleep

Why Bedtime Yoga Calms the Nervous System

Slow, supported stretches signal safety to your nervous system, dialing down adrenaline while encouraging parasympathetic activity. Forward folds, longer exhales, and stillness tell your body it is okay to release tension, making sleep feel like the next natural step.
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Breathwork That Complements Sleep-Focused Poses

Inhale for four, hold for seven, exhale for eight—repeat gently for four to six cycles. The longer exhale nudges your heart rate downward and invites the shoulders to drop. Keep it soft, never strained, and notice how the bed feels more welcoming.

Breathwork That Complements Sleep-Focused Poses

Close the lips, breathe through the nose, and try a quiet humming exhale like Bhramari. The subtle vibration soothes the vagus nerve and reduces head noise. Keep the sound private and low, as if you are lulling your own thoughts to rest.

Supported Child’s Pose (Balasana)

Kneel and fold forward over a pillow or folded blanket, knees apart, big toes touching. Let your belly and chest rest fully on support, forehead grounded. Breathe slowly into your back ribs for two to three minutes, releasing the day from your shoulders.
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Legs Up the Wall (Viparita Karani)

Scoot your hips near the wall and extend legs upward, calves soft, arms relaxed. This gentle inversion settles the lower back and calms circulation. Stay three to five minutes, eyes closed, exhale longer than you inhale, and feel gravity cradle you into quiet.
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Your Bedroom as a Mini Studio

Props You Already Own

Transform household items into yoga allies: a firm pillow as a bolster, a towel as a strap, books as blocks. With thoughtful support, poses feel safer and sweeter. Share your favorite improvised prop in the comments to inspire someone else’s bedtime ritual.

Lighting, Temperature, and Sound

Keep lights low and warm, aim for a cooler room, and choose gentle sounds or silence. Your senses learn these cues nightly, linking them with relaxation. Over time, the space itself becomes a soft reminder that rest is coming and you can exhale.

A Digital Sunset Ritual

Silence notifications, park your phone across the room, and let your yoga sequence replace the final scroll. Even five screen-free minutes of breath and stillness helps. Tell us which boundary made the biggest difference so others can try it tonight.

Modifications for Every Body

Place a cushion under your seat in Child’s Pose, or a rolled towel behind knees. In twists, keep knees higher, supported by pillows. Comfort invites relaxation; discomfort resists it. Adjust boldly, breathe steadily, and let ease be your most trusted teacher.

Modifications for Every Body

Favor side-lying rest and gentle, propped positions. Avoid deep twists or long, face-down pressure. When in doubt, keep movements slow and consult your healthcare provider. Share your favorite comfortable variation so others can discover safer, sweeter options tonight.

Modifications for Every Body

Try shorter holds, softer lighting, and a longer exhale. Keep your gaze gentle or eyes closed, and anchor attention in your ribs. If thoughts rush, label them kindly and return to breath. Comment with one word describing how your body feels afterward.

Modifications for Every Body

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After practice, jot three lines: poses used, mood before, mood after. Patterns appear quickly, showing which shapes soothe you most. Post one insight this week—your notes might be the nudge someone needs to keep showing up for their sleep.

Track Progress and Build a Sleep Habit

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