Evening Yoga for Better Sleep is a calming bedtime routine designed to relax your body, quiet your thoughts, and gently prepare you for deep, restful sleep. This 10–15 minute beginner-friendly sequence uses slow movements, gentle stretches, and calming breathing techniques that already exist on TrulyFitLife.com.
This routine is ideal if you:
- Struggle to fall asleep
- Feel mentally overstimulated at night
- Experience body stiffness before bed
- Want a natural way to improve sleep quality
✅ Benefits of Evening Yoga for Better Sleep
- Relaxes the nervous system
- Reduces stress and anxiety
- Releases muscle tension
- Improves sleep onset and depth
- Promotes slower breathing and relaxation
🧘♀️ 10 Simple Evening Yoga & Relaxation Poses (10–15 Minutes)
Hold each pose 30–60 seconds unless stated otherwise.
Move slowly. Comfort matters more than flexibility.
1. Mindful Breathing Before Bed
🕒 1 minute
How to do:
- Sit or lie comfortably
- Close your eyes
- Inhale slowly through the nose
- Exhale longer than you inhale
✅ Helps calm racing thoughts
2. 4-7-8 Breathing Technique
🕒 1 minute
How to do:
- Inhale for 4 counts
- Hold for 7 counts
- Exhale slowly for 8 counts
✅ Signals the body to relax
3. Vajrasana (Thunderbolt Pose)
🕒 1 minute
How to do:
- Kneel and sit back on heels
- Keep spine upright
- Rest hands on thighs
✅ Improves digestion and grounding
4. Baddha Konasana (Bound Angle Pose)
🕒 1–2 minutes
How to do:
- Sit with soles of feet together
- Let knees drop comfortably
- Keep spine relaxed
✅ Reduces mental fatigue
5. Supta Baddha Konasana (Reclined Bound Angle Pose)
🕒 2 minutes
How to do:
- Lie on your back
- Soles of feet together
- Hands relaxed
✅ Deep emotional & nervous system relaxation
6. Supta Matsyendrasana (Reclining Spinal Twist)
🕒 1 minute each side
How to do:
- Lie on your back
- Bring one knee across the body
- Turn head gently to opposite side
✅ Releases spinal & back tension
7. Ananda Balasana (Happy Baby Pose)
🕒 1 minute
How to do:
- Lie on your back
- Hold feet or ankles
- Gently rock side to side
✅ Relaxes hips and lower back
8. Viparita Karani (Legs Up the Wall Pose)
🕒 2 minutes
How to do:
- Lie on back
- Place legs up against a wall
- Arms relaxed
✅ Excellent for anxiety & insomnia
9. Advasana (Reverse Corpse Pose)
🕒 1 minute
How to do:
- Lie flat on your stomach
- Head turned to one side
- Arms relaxed
✅ Prepares the body for rest
10. Breathing Meditation for Sleep
🕒 2–3 minutes
How to do:
- Lie comfortably on your back
- Observe slow, natural breathing
- Let thoughts pass without effort
✅ Deep mental relaxation before sleep
⏱️ Total Practice Time
- Short holds → 10 minutes
- Full relaxation → 15 minutes
Perfect right before bed.
⚠️ Important Safety Tips
- Avoid forceful stretching at night
- Use pillows or cushions for support
- Stop if you experience discomfort
- Consult a doctor if you have health conditions
