Yoga Recommended program

Bedtime Yoga for Better Sleep

Slow, quiet poses to switch off before bed: long exhales, soft forward folds and restorative holds that calm your nervous system. Do it on the bed or a mat.

9exercises

18min

9sets

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Training flow

Warm-up 1 exercises

Easy Pose Breathing (Sukhasana)

1 sets 90s Lower Back

rest 10s

Main 6 exercises

Yoga Cat-Cow Flow (Marjaryasana-Bitilasana)

1 sets 8 reps Lower Back

rest 10s

Yoga Child's Pose (Balasana)

1 sets 60s Lower Back

rest 10s

Seated Forward Bend (Paschimottanasana)

1 sets 45s Hamstrings

rest 10s

Bound Angle Pose (Baddha Konasana)

1 sets 45s Adductors

rest 10s

Happy Baby Pose (Ananda Balasana)

1 sets 45s Glutes

rest 10s

Supine Spinal Twist (Supta Matsyendrasana)

1 sets 45s Lower Back

rest 10s

Cool-down 2 exercises

Legs Up the Wall (Viparita Karani)

1 sets 180s Hamstrings

rest 10s

Corpse Pose (Savasana)

1 sets 180s Full Body

rest 10s