Doing gentle yoga before bed can help your body into a state of relaxation. It is important to only use basic poses, you should avoid power poses that may energise you. Just do basic twists and stretches.

 

Some examples are:

1. Easy pose (Sukhasana) 

 

This is a great warm-up position done at the beginning of a practice.

Start in a seated position and cross your legs comfortably. Rest your hands on your knees with palms face up or down. Relax the shoulders away from the ears and draw the chin slightly back to lengthen the neck. Breathe deeply. Eyes can be open or closed. 

Stay in this position for 5-10 deep breaths, pausing between each inhale and exhale.

This pose is good for meditation, to clear and calm the mind.

 

2. Child's pose (Balasana)

Sit on your heels, and with your arms out to the side, lower your body down over your knees, bringing your forehead down towards the floor and arms stretched out in front with your palms pressed firmly into the ground. Your knees can be together or apart in this pose.

Stay in this position for 5-10 deep breaths, pausing between each inhale and exhale.

This calming pose allows the body to rest and deceases fatigue.

 

3. Standing Forward Fold (Uttanasana)

Breathe in and lift your hands up above your head, stretching your spine and as you breathe out fold forward keeping your back straight. If you need to, you can also bend your knees.

Hold your shins, calves or if you prefer you can let your arms hang and hold onto your opposite elbows. Try to touch your chest and stomach against your thighs.

Stay in this position for 5-10 deep breaths, pausing between each inhale and exhale.

This calming pose relieves stress and pressure within the body and mind.

 

Give these basic poses a try and once comfortable try adding a few others. You'll turn into a yogi in no time!