With a little planning, you can make your yoga practice a tool to promote a good night's sleep. Choose relaxing poses over energizing ones. Practice your nighttime yoga with the lights dimmed and one or two candles lit. Play calming and soothing music in the background, and eliminate as many distractions as you can before you begin.
Easy Pose
Warm up your body with concentrated breathing in Easy Pose. Sit on the ground with your legs crossed. Your torso should be straight with your abdominal muscles pulled in toward your spine. Relax your shoulders, elongating your neck, by imagining your shoulder blades gliding down your back toward your hip bones. Gently rest your hands on your knees or place them in prayer position over your heart. Inhale deeply, filling your lungs. Exhale completely. Pause slightly at the end of your exhalation. Remain in this position for four to eight breath cycles.
Cat and Cow Poses
Massage and stretch your spine and abdomen by alternating Cat and Cow Poses. Kneel on all fours with your hands directly under your shoulders and your knees directly under your hips. Start with your back flat and your eyes gazing at the floor. Rounding your back, pull your belly button up toward your spine for Cat Pose. Drop your head forward to look toward your thighs. Hold this position for one breath cycle before transitioning into Cow Pose. Drop your belly down toward the ground, arching your back. Lift your head up to look at the ceiling. Hold this pose for one breath cycle. Alternate these two poses three to five times.
Seated Forward Bend
Have a seat on the ground for the next pose, Seated Forward Bend. Extend your legs straight out in front of you with your feet relaxed. Pull your belly button in toward your spine and bend your torso forward. Aim your nose for your knees and reach your hands past your feet. If this position is too difficult for you, try placing a rolled towel underneath your rear or loop a towel around your feet to pull yourself forward. Remain in this position for three to five breath cycles.
Corpse Pose
End with the quintessential pose of relaxation, Corpse Pose. Lie flat on your back with your legs slightly apart and your feet open with the arches aimed at the ceiling and the toes pointed out. Pull your belly button in toward your spine. Keep your shoulders relaxed and your neck long. Your arms should be extended alongside your body on the ground with your palms facing up. Close your eyes and relax in this position for five minutes or more. Practice concentrated breathing as you imagine all the stress and worry from the day floating away from your body.
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