Here’s a gentle 15‑minute yoga sequence designed to help quiet your mind and prepare your body for sleep. You can adjust the time in each pose as needed:
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
Balasana
Pssst. Have you bought a yoga mat yet?
Child’s Pose
Begin by settling into Child’s Pose for about 3 minutes. This resting pose helps release tension in your back and shoulders while calming your nervous system.
Supta Baddha Konasana
Reclining Bound Angle Pose
Move into a gentle hip opener by sitting with the soles of your feet together and letting your knees drop open. Lie back and hold for around 4 minutes. Adding a bolster or cushion under your knees can provide extra comfort.
Viparita Karani
Legs-Up-The-Wall Pose
Transition to this restorative inversion by sitting close to a wall and swinging your legs up so they rest comfortably against it. Stay here for about 5 minutes to help reduce leg fatigue and promote deep relaxation.
savasana
Corpse Pose
End with a brief Savasana for 3 minutes, allowing your entire body to relax and absorb the calming effects of your practice before drifting off to sleep.
Focus on slow, deep breathing in each pose. This sequence is all about unwinding and letting go of the day’s stress, making it easier for your body and mind to transition into a restful state.
Enjoy your practice. Enjoy your evening. Namaste. 🧘🏻♀️
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