Unwind with Evening Yoga for Restful Sleep

5 Min Read

Unwind with Evening Yoga for Restful Sleep


After a day filled with stress and exertion, a gentle yoga session before bedtime can provide a relaxing and stress-relieving experience, promoting improved sleep quality.

  • Benefits of Evening Yoga for Sleep
  • Step-by-Step Yoga Flow
  • Conclusion

Benefits of Evening Yoga for Sleep

Yoga has been shown to activate the parasympathetic nervous system, responsible for promoting relaxation and rest. This activation reduces stress and anxiety, helping to calm the mind and prepare the body for sleep.

Furthermore, yoga poses can improve blood circulation, which can lower blood pressure and provide a sense of calm.

Additionally, yoga can alleviate symptoms associated with insomnia and restless leg syndrome, contributing to improved sleep quality.

Step-by-Step Yoga Flow

Follow this 20-minute yoga flow to unwind and promote restful sleep:

Easy Seat (Sukhasana)

Sit in a comfortable cross-legged position, palms facing down.

Focus on the sensations in your body and let your mind settle.

Neck Release

Exhale and bring your chin to your chest.

Inhale and roll your right ear toward your right shoulder, then toward your left shoulder.

Flow back and forth, breathing deeply.

Spinal Circle

Place your hands on your knees and move your torso in a clockwise circle.

Let the movement be fluid and feel free to include your head.

Easy Seat (Sukhasana) with Opposite Leg in Front

Switch the position of your crossed legs and observe the difference in sensation.

Seated Side Stretch (Parsva Sukhasana)

Place your right hand on the floor next to your hip.

Inhale and reach your left arm up toward the right side of the space.

Exhale and bend into your right side, keeping your left hip connected to the floor.

Hip Mobility

Sit on your buttocks with your hands behind you and your knees wide.

Lean back and move both knees to the right and left, feeling the stretch in your hips.

Seated Wide-Legged Forward Fold (Upavistha Konasana)

Sit with your legs extended in front of you and create a wide “V” shape.

Inhale and reach your arms forward, maintaining the length in your spine.

Exhale and crawl your arms forward, coming into a gentle forward bend.

Seated Forehead-to-Knee Pose (Janushirasana)

Sit with your legs extended in front of you.

Bend your left knee and place the sole of your left foot to your inner right thigh.

Turn toward your extended right leg and fold over it, relaxing your body.

Cat-Cow Pose (Bitilasana Marjaryasana)

Start on your hands and knees.

Inhale and arch your back, lifting your head and chest.

Exhale and round your back, tucking your chin to your chest.

Sphinx Pose (Salamba Bhujangasana)

Bend your elbows to lower your belly and chest to the floor.

Slide your hands forward and lift your chest, engaging your elbows gently.

Child’s Pose (Balasana)

Come down onto your hands and knees.

Spread your knees wide and bring your big toes together.

Sink your sit bones toward your heels and extend your arms in front of you.

Knees-to-Chest Pose (Apanasana)

Lie on your back with your legs extended.

Bend both knees and bring them into your chest.

Hold and rock side-to-side if desired.

Supine Spinal Twist (Supta Matsyendrasana)

Bend your right knee and bring it into your chest.

Take your right knee across your body, twisting your spine to the left.

Reverse steps and twist to the opposite side.

Happy Baby Pose (Ananda Balasana)

Lie on your back and bend your knees up toward your armpits.

Grab your feet or ankles and pull your knees closer to your armpits.

Hold and rock your body from side to side if desired.

Corpse Pose (Savasana)

Lie on your back with your legs extended and your arms relaxed by your sides.

Close your eyes and take deep, long breaths.


Incorporating evening yoga into your bedtime routine can provide numerous benefits for sleep quality, including reduced stress, improved circulation, and relief from symptoms associated with sleep disorders.

Follow this step-by-step yoga flow to unwind before bed and experience the benefits of restful sleep.

Author: Jane Doe

Credit and rights belong to: OMG I Yoga

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