Gentle Yoga for Better Sleep — 20-Minute Evening Sequence

yogaEasy20 minHatha Yogav1

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Dosha Benefits

BenefitsVata

SeasonAll-Seasons

A calming yoga sequence designed to activate the parasympathetic nervous system and prepare your body for deep, restful sleep. Perfect for Vata types and anyone experiencing insomnia.

Instructions

**Props needed:** Yoga mat, 1-2 pillows, optional bolster 1. **Child's Pose (Balasana)** — 2 minutes. Knees wide, big toes touching, forehead on mat. Breathe into your lower back. 2. **Cat-Cow (Marjaryasana-Bitilakasana)** — 1 minute. Gentle spinal flexion-extension synchronized with breath. Slow and fluid. 3. **Seated Forward Fold (Paschimottanasana)** — 3 minutes. Sit with legs extended, fold forward gently. Use a pillow on your thighs for support. Don't force — gravity does the work. 4. **Supine Twist (Supta Matsyendrasana)** — 2 minutes each side. Lying on back, draw one knee across body. Both shoulders on the floor. 5. **Legs Up the Wall (Viparita Karani)** — 5 minutes. Lie with hips near the wall, legs resting vertically. The most restorative pose in yoga. Place a pillow under your hips if desired. 6. **Savasana with Body Scan** — 5 minutes. Lie flat, arms at sides, palms up. Systematically relax each body part from toes to crown. **Breathing throughout:** Inhale for 4 counts, exhale for 6 counts (extended exhale activates the vagus nerve and parasympathetic response).

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