An Evening Yin Sequence You Can Do Before Bedtime

Cathy Dario

Yin Yoga is perfect to do at any time of the day, but most especially before bedtime. This slow-paced practice can help unwind the nervous system and prepare the body for a good night’s rest. Below is an evening yin sequence you can do before bedtime. Don’t forget to use your yoga props or pillows for added support!

Source: cottonbro via Pexels

1. Butterfly 

Take the soles of your feet together and open your knees out to the side. Walk your hands slightly forward, then begin to round the spine. Relax your forehead down onto your yoga blocks or a pillow.

Source: Ekhart Yoga

In a seated hip opener such as Butterfly Pose, you may feel the stretch across the inner thighs and groin. This forward fold also helps release the lower back. To soften the shoulder area, turn up the palms towards the ceiling. Stay here for 1 to 2 minutes, focusing on the breath.


2. Melting Heart

Did you spend the day hunching over your work desk? Melting Heart releases the upper back and the muscles that run along the side of the body, which can get really tight if you spend long hours sitting down. 

Beginning on all fours, walk your knees slightly back behind you. Stretch the arms forward, then simply allow the belly and chest to relax onto your mat or bed. Feel the chest and the collarbones open up. 

Source: The Yoga Collective


Melting Heart (sometimes known as Puppy Pose) can sometimes feel intense, so hold the pose for a duration that is comfortable for you. Reset in Child’s Pose afterwards.

3. Supine Twist

The benefits of twists include improved digestion, and so doing Supine Twist after dinner and before bedtime can help you fall asleep with more ease (bye bye, gas pain)! 

On your bed or on your mat, bring your knees into your chest and take the arms out to the sides. Drop your knees to the right side and take your gaze to your left shoulder. You can also take a pillow in between your thighs or a blanket under your knees for added comfort. 

Source: ACE Fitness

Our only warning: this pose can be so relaxing that you might drift off right away! Don’t forget to perform the same pose on the left side.

4. Viparita Karani

A mild inversion before bedtime can help lower blood pressure, support circulation, and also just reduce any tension you may be feeling in your ankles or calves.

As you lie down, bring your legs up a wall, door, or your bed’s headboard. Straighten your legs if you can, but allow the inner thighs to roll out and the feet to relax. You can leave your hands on your belly or hold onto opposite elbows overhead.

Source: Planet Ayurveda

If you don’t have a supportive surface nearby, you can also perform a modified Viparita Karani by simply taking a stack of pillows underneath your sacrum and straightening your legs up.

If your movement routine consists mainly of sweaty, intense workouts, then consider changing up your practice with Yin! This practice helps our Flhoes relax and unwind after their busy work day, and they leave the class with minds and hearts full of Yinsights! If you don’t believe us, sign up for our Yin Yoga classes every Monday at 6:15PM. Book a live class or catch our recordings On Demand.

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