As the day draws to a close, creating a calming bedtime routine is essential for promoting restful sleep. Incorporating gentle yoga poses into your evening ritual can significantly enhance relaxation and prepare your mind and body for a peaceful night. Here are three soothing yoga postures to try before you settle down for the night.

1. Child’s Pose (Balasana): This posture cradles the body in a cocoon of calm. Begin in a kneeling position, sitting back on your heels. Lower your torso forward, resting it on your thighs, and stretch your arms out in front or alongside your body. Close your eyes and breathe deeply, allowing the tension of the day to melt away as you focus on the rhythm of your breath.

2. Legs Up the Wall (Viparita Karani): A wonderful way to relieve tired legs and promote relaxation, this pose is both restorative and gentle. Sit with one hip against a wall and then swing your legs up, allowing your back to lie flat on the floor. You can use a bolster or cushion under your lower back for extra support. Relax your arms by your sides, close your eyes, and hold this position for several minutes, letting gravity do the work of soothing your body.

3. Supine Spinal Twist (Supta Matsyendrasana): This gentle twist helps release any lingering tension in the back and promotes a sense of tranquillity. Lie on your back and draw your knees to your chest. Stretch your arms out to the sides, and slowly lower both knees to one side, keeping your shoulders grounded. Breathe deeply, allowing your body to release any tightness, then switch sides.

Integrating these relaxing poses into your nightly routine can create a serene transition into sleep, helping you to drift off more easily and enjoy a more restorative slumber.