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    Yoga for Sleep

    Yoga for Sleep

    Yoga & Mobility
    Beginner
    3 routines

    Gentle bedtime flows with calming holds and forward bends to relax the body and quiet the mind before sleep.

    Routines

    Day 1 — Wind Down Flow

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

    Beginner
    15 mins
    8 Kcal
    Child Pose

    Child Pose

    1 sets
    1 reps
    20s rest
    Cat pose

    Cat pose

    1 sets
    1 reps
    20s rest
    Downward Facing Dog Adho Mukha Svanasana

    Downward Facing Dog Adho Mukha Svanasana

    1 sets
    1 reps
    20s rest
    Standing Forward Bend Uttanasana

    Standing Forward Bend Uttanasana

    1 sets
    1 reps
    20s rest
    Hero Pose Virasana

    Hero Pose Virasana

    1 sets
    1 reps
    20s rest
    Spread Leg Forward Fold Upavista Konasana

    Spread Leg Forward Fold Upavista Konasana

    1 sets
    1 reps
    20s rest
    Wide legged Forward Bend Prasarita Padottanasana

    Wide legged Forward Bend Prasarita Padottanasana

    1 sets
    1 reps
    20s rest
    Bridge Pose Setu Bandhasana

    Bridge Pose Setu Bandhasana

    1 sets
    1 reps
    20s rest

    Day 2 — Hip & Back Release

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

    Beginner
    15 mins
    8 Kcal
    Garland Pose Malasana

    Garland Pose Malasana

    1 sets
    1 reps
    20s rest
    Cat pose

    Cat pose

    1 sets
    1 reps
    20s rest
    Hands to Feet Pada Hastasana

    Hands to Feet Pada Hastasana

    1 sets
    1 reps
    20s rest
    Stand Spread Leg Forward Fold

    Stand Spread Leg Forward Fold

    1 sets
    1 reps
    20s rest
    Hero Pose Virasana

    Hero Pose Virasana

    1 sets
    1 reps
    20s rest
    Wide legged Forward Bend Prasarita Padottanasana

    Wide legged Forward Bend Prasarita Padottanasana

    1 sets
    1 reps
    20s rest
    Child Pose

    Child Pose

    1 sets
    1 reps
    20s rest
    Fish Pose Matsyasana

    Fish Pose Matsyasana

    1 sets
    1 reps
    20s rest

    Day 3 — Calm & Restore

    Longer, calming holds to deepen relaxation before bedtime.

    Beginner
    15 mins
    8 Kcal
    Hero Pose Virasana

    Hero Pose Virasana

    1 sets
    1 reps
    20s rest
    Cat pose

    Cat pose

    1 sets
    1 reps
    20s rest
    Downward Facing Dog Adho Mukha Svanasana

    Downward Facing Dog Adho Mukha Svanasana

    1 sets
    1 reps
    20s rest
    Standing Forward Bend Uttanasana

    Standing Forward Bend Uttanasana

    1 sets
    1 reps
    20s rest
    Spread Leg Forward Fold Upavista Konasana

    Spread Leg Forward Fold Upavista Konasana

    1 sets
    1 reps
    20s rest
    Wide legged Forward Bend Prasarita Padottanasana

    Wide legged Forward Bend Prasarita Padottanasana

    1 sets
    1 reps
    20s rest
    Child Pose

    Child Pose

    1 sets
    1 reps
    20s rest
    Fish Pose Matsyasana

    Fish Pose Matsyasana

    1 sets
    1 reps
    20s rest
    Back to Yoga & Mobility

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