If you struggle with insomnia or have trouble winding down before bed, incorporating a soothing yoga practice into your evening routine can help you relax and prepare for a restful night’s sleep. This gentle sequence focuses on calming poses that release tension, quiet the mind, and promote a sense of peace and tranquility.

The Sequence:

1. Standing Forward Bend (5-10 breaths): Stand with your feet hip-width apart, hinging forward from your hips. Allow your arms to dangle towards the floor, keeping a slight bend in your knees. Feel a stretch in your hamstrings and lower back, letting your head hang heavy and releasing tension from your neck and shoulders.
2. Seated Forward Bend (5-10 breaths): Sit with your legs extended, inhaling as you lift your arms overhead. Exhale, folding forward from your hips, reaching for your toes. Keep a slight bend in your knees and your neck relaxed, feeling a stretch in your hamstrings and lower back.
3. Supine Spinal Twist (3-5 breaths per side): Lie on your back, hugging your knees to your chest. Extend your arms out to the sides, palms facing down. Drop your knees to the right, keeping your shoulders flat on the mat. Turn your head to the left, feeling a gentle twist in your spine and a release of tension. Repeat on the other side.
4. Legs-Up-the-Wall Pose (5-10 minutes): Sit with your left side against a wall, then gently swing your legs up the wall as you lie back. Rest your arms by your sides, palms facing up. Close your eyes and focus on your breath, allowing your body to fully relax and release tension.
5. Corpse Pose with Deep Breathing (5-10 minutes): Lie on your back, allowing your feet to fall open and your arms to rest by your sides, palms facing up. Close your eyes and focus on your breath, taking slow, deep inhales and exhales. With each exhalation, feel your body sinking deeper into relaxation, letting go of any remaining tension or worries.

Repetition and Duration:
Practice this sequence regularly, 30 minutes before bedtime, holding each pose for the recommended duration. As you become more comfortable, you can increase the time spent in each pose, allowing yourself to sink deeper into relaxation.

Conclusion:
Incorporating this soothing yoga sequence into your evening routine can help improve sleep quality, reduce insomnia, and promote a sense of calm and tranquility. Remember to move gently, focus on your breath, and let go of any thoughts or worries that may arise. With regular practice, you’ll find it easier to unwind and drift off into a restful, rejuvenating sleep.