The Evening Reset: 4 Yoga Poses for Better Sleep

We often expect our bodies to switch from "high-alert" to "deep sleep" the moment we turn off the lights. In reality, the nervous system requires a bridge: a transition period to signal that the day is over.

A minimalist evening practice isn’t about a workout; it is about downshifting. By focusing on slow movements and long exhales, we activate the parasympathetic nervous system, lowering our heart rate and preparing the mind for stillness.

Try these four poses tonight. You can even do them directly in bed.

1. Child’s Pose (Balasana)

 The Focus: Surrender.

How to: Kneel on the floor or bed, touch your big toes together, and sit on your heels. Fold forward, resting your forehead on the surface. Reach your arms forward or rest them alongside your body.

Duration: 10–15 deep breaths. Feel your lower back expand with every inhale.

2. Reclined Butterfly (Supta Baddha Konasana)

The Focus: Releasing pelvic tension.

How to: Lie on your back. Bring the soles of your feet together and let your knees fall open to the sides. Rest one hand on your heart and one on your belly.

Duration: 2 minutes. Focus on the rise and fall of your breath beneath your hands.

3. Legs-Up-the-Wall (Viparita Karani)

The Focus: Passive circulation and restoration.

How to: Scoot your hips as close to the wall (or headboard) as possible and extend your legs straight up. Let your arms rest wide.

Duration: 3–5 minutes. This is perhaps the most effective pose for calming a racing mind.

4. Supported Spinal Twist (Supta Matsyendrasana)

The Focus: Neutralizing the spine.

How to: While lying on your back, hug your knees to your chest. Let both knees fall slowly to the left while you look over your right shoulder. Repeat on the other side.

Duration: 1 minute per side.

The Minimalist Sleep Routine

Beyond the poses, sleep quality is often about what we don't do. To enhance this practice:

Dim the lights: Lower your environment's brightness 30 minutes before bed.

Cool the air: A slightly cool room promotes deeper REM sleep.

The Takeaway

Sleep is not a luxury; it is the foundation of your practice. Treat your rest with the same respect you give your movement.