Evening Yoga Sequence for Winding Down

Having a nightly routine to help wind down and prepare for sleep is one of my top tips for improving sleep. Ever since I started incorporating STRETCHING into my evening routine, I can’t imagine not stretching before bed! Taking a couple of minutes to relieve built up muscle tension from the day has had me feeling significantly better once I settle into bed to read, rest, and relax. Continue on below for some of my favorite nighttime yoga postures!

I fell in love with yoga over ten years ago when I was recovering from an eating disorder because it helped me build greater connection with my body and was a form of movement that was about enjoying being in your body and being present with yourself and where you are at (both physically and mentally) on any given day. In contrast, the couple of years before finding yoga, I was often associating activity and exercise with stress, being overly competitive, and pushing myself too hard. Practicing yoga each week has been life-changing for me!

Now let’s talk breath work. In addition to giving the physical postures below a try, I recommend focusing on your breath as well. In yoga, “pranayama” is the practice of focusing on your breath. Seek to breath deeply, slowly, and at a controlled rhythm in and out through your nose (with your mouth closed). Try to engage the back of your throat creating somewhat of a light “hissing” or “humming” sound. Breathing deeply has many physical benefits including stress reduction, improving digestion, lowering blood pressure, and sending oxygen to muscles throughout the body. What could be better for sleep than techniques to help with the calming of body and mind?

Libby’s Favorite Nighttime Yoga Postures:

After I complete my yoga postures I like to finish things out by circling my neck a couple of times in each direction to engage in some much-needed neck tension reduction. Finally, I cap things off by doing three of the deepest inhales and exhales (mouth now open on the exhale) I have done all day. Consider giving it a try and see how you feel!

Top Evening Routine Must-Haves:

• Yoga mat: The Manduka Pro is my absolute favorite yoga mat. I could not rave about it more highly! It has lasted me about ten years and it shows no signs of needing a replacement anytime soon. It is the perfect blend of grip, quality, and comfort.
• Weighted blanket: I am in love with my weighted blanket – this has also helped improve my sleep quality dramatically over the past several months! It is a wonderful feeling to climb into bed to relax with the weighted blanket covering me.
• Journal: I enjoying journaling for just a minute or two before bed – things I am grateful for and things to pray about. This helps me briefly reflect on the day and live with greater intention.
• Books: Always a must to have several options in my nightstand drawer! Currently reading The Winemaker’s Wife, Till We Have Faces, and Help Your Teenager Beat an Eating Disorder. I try to have one fiction and one non-fiction book, plus whatever we are reading in my book club.
• Essential oils diffuser: I have one that we got from Anthropologie for our wedding and love to use an organic lavender oil before bed to help with optimal calming!
• Sleeping mask: OF COURSE!
• Headphones: I like to have some headphones in my nightstand drawer in case I want to play some calming worship music as I am drifting off to sleep. Or, if I wake up in the middle of the night and am having trouble falling back asleep using the headphones to listen to some relaxing music or a sleep story can be helpful. What’s more, I never know what disturbing noise outside may warrant the use of my white noise app!! Best be prepared.

What are your essential evening routine and sleep items?? I find it fascinating how everyone is so different when it comes to sleep and their preferred routines!