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Evening

Gentle Bedtime Stretch

A 10-minute sequence of floor-based poses that can be done in or near your bed to release tension and prepare for a peaceful sleep.

Illustration of Child's Pose

1. Child's Pose

balasana

Breathe Normally
10 breaths

Focus on deep, calming belly breaths.

Illustration of Cat Pose

2. Cat Pose

marjaryasana

Breathe Normally
8 rounds

Move slowly, releasing your spine.

Illustration of Supta Baddha Konasana

3. Supta Baddha Konasana

supta baddha konasana

Breathe Normally
2 minutes

Use pillows under your knees for support.

Illustration of Supta Padangusthasana

4. Supta Padangusthasana

supta padangusthasana

Breathe Normally
5 breaths per side

Use a strap or towel. Focus on a gentle hamstring stretch.

Illustration of Supta Matsyendrasana

5. Supta Matsyendrasana

supta matsyendrasana

Breathe Normally
10 breaths per side

Let gravity do the work. Keep both shoulders grounded.

Illustration of Viparita Karani

6. Viparita Karani

viparita karani

Breathe Normally
5 minutes

The ultimate restorative pose before sleep. You can do this in bed against your headboard.

Sequence Complete

Consider moving into Savasana (Corpse Pose) to integrate your practice.

Go to Savasana