Yoga for Better Sleep: A Calming Evening Sequence

Set up in a quiet space with dim lighting. Have a blanket, pillow, or bolster nearby. Move slowly and never rush transitions. 1. Seated Forward Fold (Paschimottanasana) — Hold 2 minutes Sit with legs extended. Inhale to lengthen your spine, exhale to fold forward. Rest your hands wherever they land — shins, ankles, feet. Place a pillow on your thighs to rest your forehead on. The forward fold calms the nervous system. 2. Legs Up the Wall (Viparita Karani) — Hold 5 minutes Sit sideways next to a wall, then swing your legs up as you lie back. Scoot your hips as close to the wall as comfortable. Rest arms by your sides, palms up. Close your eyes. This pose reverses blood flow, reduces swelling in legs and feet, and deeply calms Vata. 3. Supported Reclining Butterfly (Supta Baddha Konasana) — Hold 3 minutes Place a bolster or pillows lengthwise behind you. Lie back on the support, soles of feet together, knees falling open. Place pillows under each knee if the stretch feels too intense. Rest hands on belly or by your sides. 4. Supine Twist — Hold 1.5 minutes each side Lie flat, draw right knee to chest, guide it across the body to the left. Extend right arm. Close your eyes and breathe deeply into the twist. Switch sides. 5. Savasana with Body Scan — 3 minutes Lie flat with a blanket over you. Close your eyes. Starting from your toes, consciously relax each body part: feet, calves, thighs, hips, belly, chest, hands, arms, shoulders, neck, face. With each exhale, let that area sink heavier into the ground. Transition directly to bed after this practice. Avoid screens or stimulating activity.