"This calming bedtime yoga practice is all about getting comfortable and allowing your system to downshift. With supportive shapes and plenty of ease, you'll set yourself up for seriously nourishing rest. Let yourself ease into this practice. Move slower than you'd like, allow yourself to luxuriate in the movement, and think of releasing any stress or tension you may be holding onto from your day. Then let the poses do the rest."
"Cow Pose Come to your hands and knees. Inhale as you arch your spine, lower your belly toward the mat, and lift your chest and chin in Cow Pose. Cat Pose Exhale as you round your spine and tuck your chin in Cat Pose. Take a total of 6 cycles of Cat and Cow, moving with the pace of your breath."
A 15-minute bedtime yoga sequence emphasizes slow, restorative movement and supportive props to encourage deep relaxation. The flow begins with Cat and Cow cycles to mobilize the spine and synchronize movement with breath. Child's Pose with a pillow under the chest and Sphinx Pose on the forearms provide gentle, sustained back support. The practice invites practitioners to move slower, luxuriate in each shape, and release stress or tension accumulated during the day. Props like blankets and pillows are recommended for comfort. The sequence ends with a reclined twist to unwind the hips and spine before rest.
Read at Yoga Journal
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