Yoga for Sleep

Slow, soothing sequence to release tension and prepare for rest.

1. Child Pose

   1 sets

   1 reps

   20s rest

2. Cat pose

   1 sets

   1 reps

   20s rest

3. Downward Facing Dog Adho Mukha Svanasana

   1 sets

   1 reps

   20s rest

4. Standing Forward Bend Uttanasana

   1 sets

   1 reps

   20s rest

5. Hero Pose Virasana

   1 sets

   1 reps

   20s rest

6. Spread Leg Forward Fold Upavista Konasana

   1 sets

   1 reps

   20s rest

7. Wide legged Forward Bend Prasarita Padottanasana

   1 sets

   1 reps

   20s rest

8. Bridge Pose Setu Bandhasana

   1 sets

   1 reps

   20s rest

Gentle hip openers and forward folds to ease the lower back.

1. Garland Pose Malasana

   1 sets

   1 reps

   20s rest

2. Cat pose

   1 sets

   1 reps

   20s rest

3. Hands to Feet Pada Hastasana

   1 sets

   1 reps

   20s rest

4. Stand Spread Leg Forward Fold

   1 sets

   1 reps

   20s rest

5. Hero Pose Virasana

   1 sets

   1 reps

   20s rest

6. Wide legged Forward Bend Prasarita Padottanasana

   1 sets

   1 reps

   20s rest

7. Child Pose

   1 sets

   1 reps

   20s rest

8. Fish Pose Matsyasana

   1 sets

   1 reps

   20s rest

Longer, calming holds to deepen relaxation before bedtime.

1. Hero Pose Virasana

   1 sets

   1 reps

   20s rest

2. Cat pose

   1 sets

   1 reps

   20s rest

3. Downward Facing Dog Adho Mukha Svanasana

   1 sets

   1 reps

   20s rest

4. Standing Forward Bend Uttanasana

   1 sets

   1 reps

   20s rest

5. Spread Leg Forward Fold Upavista Konasana

   1 sets

   1 reps

   20s rest

6. Wide legged Forward Bend Prasarita Padottanasana

   1 sets

   1 reps

   20s rest

7. Child Pose

   1 sets

   1 reps

   20s rest

8. Fish Pose Matsyasana

   1 sets

   1 reps

   20s rest