End your day by shedding its accumulated stress with a simple and profound yoga ritual. This three-pose sequence is designed to help you root down, release tension, and prepare your mind and body for restful sleep. By aligning with the calming elements of nature, you create the perfect internal environment for peace and rejuvenation.
First, root yourself in the present moment with Balasana (Child’s Pose). After a day of outward activity, this pose brings your energy back down to earth. With your forehead resting on your mat, try gently rocking your head from side to side to massage the space between your eyebrows, a pressure point known for relieving mental tension. Breathe deeply into your back, expanding your ribs with each inhale.
Next, release the day’s burdens with Viparita Karani (Legs-Up-the-Wall). This posture is a passive release for the entire body. It’s particularly beneficial after long hours of sitting or standing, as it helps to alleviate fatigue and pressure in the legs, feet, and back. As you rest here, visualize the worries of the day flowing down your legs and away from you, leaving you feeling emotionally and physically lighter.
Finally, settle into a state of deep rest with Paschimottanasana (Seated Forward Bend). Use a pillow or folded blanket on your thighs to rest your forehead on, making the pose more restorative. This support allows you to stay in the posture longer, encouraging a deeper release in your hamstrings and spine. This introspective shape signals to your mind that it’s time to switch off and turn inward for the night.