It's late at night, you have a big day tomorrow, you know you should go to bed (maybe on your Casper mattress - they requested this yummy post :-). Your body is exhausted but your mind is racing. How on earth will you ever get to sleep? How about a little yoga to soothe your soul?
Forward folding poses all help create deeper relaxation and internal focus. Any of your favorites are good options - paschimottanasana, resting pigeon, wide angle forward fold, and especially child's pose.
Twists help to wring out the tension that builds along your spine during the day and help you integrate one side of your body (and mind!) with the other. As it is evening, reclining twists are especially nice - jathara parivrtti, supta matsyendrasana.
Any pose you choose, you will want it to be relatively static with deep conscious breaths throughout your hold. Dynamic poses (and backbends) tend to raise your energy, the last thing you want when you are trying to wind down. So leave the sun salutations til you actually see the sun!
My number one best bedtime practice? Viparita Karani (legs up the wall) with pranayama (conscious breathing). This one is especially great as, if your bed is against the wall, it can be done in bed. It will help your circulation as the return toward your heart is easier with your legs up and it will help move the lactic acid from your legs so you won't be sore from that workout you did earlier. What pranayam pattern to do? Use your favorite as it will relax you more. And lengthen your exhale slowly and consistently - this signals to your nervous system to switch from fight or flight to rest and digest, jut where you want to be.
Finally, after you have completed your practice, however short or long, and are starting to feel relaxation and calm settling in, go to bed. Take your savasana here. Focus on your breath and let yourself drift away....
