When it comes to winding down for the night, nothing beats a relaxing yoga session. If you find yourself having trouble sleeping or relaxing before bed, yoga is the perfect tool for you.

Yoga not only helps you to physically relax your body by working out stiffness and kinks through various poses, but it also helps to quiet the mind which can provide a sense of peace.

So, the day is coming to an end and you’re ready to have a nice, relaxing yoga session, but where do you begin?

1. Easy Pose (or Seated Position)

To start off this practice, place yourself in a nice, seated position with your legs crossed. Sit up tall with your head aligned with your heart and gently rest your hands on top of your knees. Take some gentle movements here such as a seated cat-cow to stretch out your spine or a gentle head roll to release the tension from your neck.

This is a great way to begin your practice as it’s an easy and relaxing way to set the tone for your yoga session. Feel free to stay here as long as you want but aim for at least a couple of minutes before moving onto the next pose. You can even do a small meditation here before moving on.

While in this pose, connect with your breath and set an intention for your practice.

Tip: If you feel uncomfortable sitting crossed legged on the floor, try placing a blanket under you to help take off the stress from your hips. If that still isn’t working, sit comfortably in a chair with your feet firmly planted on the floor. Focus on your breath and clear your mind from the day’s worries before moving onto the next pose.

Easy pose:

• Sit cross legged on a cushion, blanket or chair
• Straighten your spine with your head aligned with your heart
• Place your hands on your knees
• Take some gentle breaths and easy movements that feel right to you.

2. Seated Forward Fold

Next, stretch out your legs together in front of you and reach your hands high into the air. Straighten out your spine and bend forward at your waist. Try and reach your toes, but don’t worry if you can’t. You can grab your ankles or the backs of your knees if that feels most comfortable. Be careful not to lock your knees and bend them as much as you need to.

This is a great pose to stretch out your back muscles as well as your legs, hips and hamstrings. If you find your leg muscles tight and stiff, this is a great pose to help relax them.

Seated forward fold:

• Straighten out your legs in front of you
• Reach up towards the sky and bend forward at your waist
• Bend your knees as much as you need and hold on to your feet, ankles, or the back of your knees as you stretch out your spine

3. Seated Spinal Twist

Next, either bend your left leg so your heel is in line with your right sit bone, or stretch your leg out in front of you. Then, place your right leg over your left so your right foot is beside your left knee. Finally, you’re going to lift your left arm and twist to the right. As you twist, place your left elbow against your right knee. Gentle press against your knee and place your right hand directly behind you as you ease into this twist.

This is a great pose for stretching out your spine and helps you to feel more open and lighter by releasing any stress you may be holding in your neck and shoulders.

If you feel uncomfortable doing this pose on the ground, you can also do it sitting in a chair. Begin by placing your feet firmly on the ground and place your left hand on your right knee. Reach your right arm behind you as you twist.

Take a couple deep breaths here and switch to the other side.

For both poses, make sure you aren’t straining your neck and keep your spine upright.

Seated Spinal Twist:

• Bend your left leg so your heel is in line with your right sit bone or stretch it out in front of you
• Place your right leg over your left so your right foot is beside your left knee
• Lift your left arm and twist to the right
• Gently press your left elbow against your right knee
• Reach your right arm behind you as you twist
• Switch to the other side

4. Cobbler’s pose

Next, come back into a seated position and place your feet together in a butterfly position. Let your knees fall to the floor, rest your hands on the inside of your feet and take this time to give yourself a gentle foot massage.

Keep your shoulders relaxed and away from your ears.

This pose helps to stretch out the hips to give your more flexibility and feel more at ease. You can move your spine if it feels right to you, or you can stay sitting with your spine tall. If you’d like, you can bend at the waist for an extra challenge and stretch out your back as you bend towards your feet. If this doesn’t seem to be in your practice for the day, that’s alright too.

You can also use a blanket or pillow to set your hips up higher if they’re feeling tight.

Cobbler’s pose:

• Find a butterfly position
• Place the edges of your feet together and allow your feet to fall open like a book
• Keep your spine straight and gently rest your hands on the insides of your feet

5. Child’s Pose

As you come out of Cobbler’s pose, you’re going to head into Child’s Pose.

Reposition yourself so your legs are folded under you and stretch your arms upwards. Bend forward and bow your head towards the ground. You can do this pose with your knees together or spread as wide as your mat.

Breathe gently and let your forehead rest on your mat.

You can reach your hands out with your palms pressed against the floor for extended child’s pose position, or you can rest your hands beside your knees with the palms facing upward.

This is a great pose to help stretch your back, legs, shoulders and arms.

Child’s pose:

• Begin in a kneeling position
• Reach forward and place your hands either palm down in front of you or palm up beside your legs.
• Place your forehead on your mat

You can also use a pillow or blanket to help support your knees and forehead.

6. Cat-Cow

After coming out of the restful child’s pose, head into a gentle cat-cow. Get on your knees and place your palms on the ground with your shoulders in alignment with your hands so you are in a table top position. Keep your spine straight and make sure you’re not sagging.

Then, gently dip your belly down to the ground and stretch your spine so your back is dipped. Stretch your neck upwards as you go into cow position.

After a few moments, gently curve your spine and pull your belly in so your back is now domed. Gently stretch your neck down so your whole spine is curved.

Alternate between both poses to gain more flexibility in your spine and release tension from your neck and shoulders.

Cat-Cow:

• Dip your belly down with your head stretching upwards for cow pose
• Pull in your belly and dome your back with your head bowed forward for cat pose
• Alternate between these poses

7. Knee to Chest Pose

As you come out of cat-cow, come to a position on your back with your legs and arms relaxed by your side. Gently pull your knees into your chest and wrap your arms around your legs. If you’d like, you can lift up your head, making sure not to strain your neck, and move it towards your knees for a deeper spinal stretch. If not, you can keep your head relaxed on the ground.  

Flex and point your toes to stretch them out. You can take some movement here, such as rocking side to side or pulling in one knee to your chest and then the other. Eventually, come to a place of stillness and take some time to focus on your breath.

This pose not only helps to stretch out your legs and spine, but it also helps to strengthen your back and abdominal muscles.

Knees to chest:

• Lay on your back with your arms and legs relaxed
• Pull your knees towards your chest
• Wrap your arms around your knees
• Lift up your head towards your knees or leave it resting on the floor
• You can also take some gentle movement such as rocking side to side or alternating between legs.

8. Corpse pose

For your final pose, you’re going to come into a still position on the ground. Lay down with your arms and legs resting relaxed on your mat.

Focus on your body and do a body scan, relaxing each muscle in your body as you do so. Allow yourself to sink into your mat and fully relax into this pose.

By ending your practice in corpse pose, you’re readying yourself for a relaxing and peaceful night’s rest. Having washed away your worries and stress by taking time for yourself, you may head to bed feeling lighter and more relaxed.

Corpse Pose:

• Lay with your arms and legs relaxed by your side
• Focus on releasing all tension from your muscles
• Take some time to breathe and relax in this pose

Take as much time as you need and focus on your breath as you finalize your yoga session.

Once you’re finished, gently wiggle your fingers and toes and come out of this pose. Your night time yoga session is now complete and with the stress and worries of the day long gone, you’re ready to head off to bed for a good night’s rest.