A curated collection of gentle yoga sequences and restorative practices designed to lower cortisol levels, calm the nervous system, and prepare the body for deep, restorative sleep. This list highlights specific flows, styles, and tools that help transition from a busy day to a peaceful night, targeting stress relief and physical relaxation.
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Also known as conscious sleep, this practice involves lying in Savasana while following a guided body scan and visualization. It induces a state between wakefulness and sleep, profoundly reducing stress and improving insomnia symptoms without physical exertion.
A therapeutic style using props like bolsters, blankets, and blocks to support the body in passive poses held for 5-20 minutes. This practice activates the parasympathetic nervous system, allowing for deep physical and mental restoration while reducing tension.
Focuses on holding passive floor poses for several minutes to target deep connective tissues, fascia, and joints. The slow, meditative nature of Yin Yoga helps release stored emotional tension and calms the mind before bed.
A grounding pose that gently stretches the hips, thighs, and ankles while calming the brain. It is often used as a resting position in evening flows to encourage introspection and release lower back tension accumulated during the day.
An inversion that improves circulation and reduces swelling in the legs and feet. By reversing blood flow, it helps calm the nervous system and is widely recommended for relieving anxiety and preparing the body for sleep.
A gentle spinal mobility sequence that coordinates breath with movement to warm up the spine and release tension in the neck and back. It serves as an excellent transitional flow to ease stiffness before settling into restorative poses.
A hip-opening pose that promotes emotional release and relaxation by allowing the legs to fall open. Using a bolster under the spine supports the chest and heart area, encouraging deep, diaphragmatic breathing.
A gentle inversion that calms the brain and helps relieve stress and mild depression. Standing or seated forward folds stretch the hamstrings and back while inviting the head below the heart to promote a sense of surrender.
The final relaxation pose where the body lies completely still and awake, focusing on breath awareness. It is essential for integrating the benefits of the practice and signaling to the body that it is safe to rest and sleep.
A popular video series featuring gentle, accessible yoga routines specifically designed to unwind before bed. Adriene’s approach focuses on kindness and self-care, making it ideal for beginners seeking a simple evening ritual to improve sleep hygiene.
A collection of short, targeted yoga videos focusing on specific sleep obstacles like anxiety or physical pain. These routines are concise and effective, offering practical poses to release tension and quiet the mind for better rest.
Kassandra specializes in slow, vinyasa flows and restorative practices tailored for insomnia and stress. Her evening flows are known for their soothing pace and emphasis on breathwork, making them highly effective for winding down.
A breathing exercise developed by Dr. Andrew Weil that involves inhaling for 4 seconds, holding for 7, and exhaling for 8. This technique activates the relaxation response and helps regulate the heart rate to prepare for sleep.
While not strictly yoga, PMR is often integrated into evening yoga practices to release physical tension. It involves tensing and then relaxing each muscle group, helping individuals identify and let go of unconscious stress held in the body.
These blankets provide deep touch pressure stimulation, which can increase serotonin and melatonin levels while decreasing cortisol. They are a popular adjunct to yoga routines for enhancing feelings of safety and comfort during wind-down periods.
Aromatherapy using lavender is supported by research for its calming properties. Using a diffuser alongside evening yoga can create a sensory association with relaxation, helping to signal to the brain that it is time to sleep.
A comprehensive app offering guided meditations, sleep stories, and calming music. It includes specific yoga flows for sleep and provides a structured digital environment to help users disconnect from screens and focus on rest.
A vast library of free meditations and yoga sessions, including many dedicated to sleep and evening relaxation. Users can filter by duration and style, allowing for personalized wind-down routines that fit their specific sleep needs.
Alanna Kaye provides clear, soothing guided Yoga Nidra sessions specifically designed to help users fall asleep faster. Her style is direct and effective, focusing on the body scan and mental relaxation aspects critical for insomnia relief.
SarahBeth offers accessible, no-nonsense yoga videos perfect for those short on time or energy. Her evening flows are typically under 20 minutes, focusing on gentle movement and breath to gently transition the body into rest mode.