On the finish of an extended day, light yoga may be the right technique to put together your physique and thoughts for a restful night time of sleep.

Yoga can promote rest and calm the thoughts, mentioned Dr. Vanika Chawla, a scientific assistant professor at Stanford College of Drugs and a licensed yoga teacher. Latest research have recommended that yoga can enhance sleep high quality and assist folks with insomnia go to sleep extra shortly and stay asleep all through the night time.

Deep respiratory, a key component of yoga, might help you chill out by dialing down the fight-or-flight response that retains your physique on excessive alert, mentioned Dr. Elizabeth Ko, the medical director of the UCLA Well being Integrative Drugs Collaborative and a licensed yoga teacher.

Yoga has many different well being advantages, too: It may possibly assist counteract among the aches and pains that may include sitting all day, and a few research recommend that it could actually assist scale back stress.

To reap the rewards of a night yoga observe, you would possibly want to start your circulation with some dynamic motion earlier than settling into extra restorative poses. “Daily is a collection of small transitions from our dwelling life to our work life and again,” mentioned Steph Creaturo, a licensed yoga teacher in Brooklyn. Yoga can create a bridge to assist ease that transition.

This routine consists of two elements. The primary 4 poses make up what Ms. Creaturo calls a “solar setting salute,” a sequence that flows from one pose to the following and helps ease the physique into the extra restful postures that observe. Full this primary sequence twice. Then carry out the remaining 5 poses, holding every pose a bit longer than the earlier one. Take gradual, deep breaths all through.

If a pose feels uncomfortable, “discover an edit,” Dr. Ko mentioned, to make it work on your physique. You need to use props, like a pillow or a yoga block, or attempt modifications, like maintaining your knees barely bent. Launch any pose that causes you ache or discomfort.

Overview

Time: 10 minutes

Depth: Low

Rounds: Full two rounds of the primary 4 poses. Then carry out the remaining 5 poses as soon as.

Stand together with your toes shoulder-width aside. Stack your head and torso over your pelvis. Attain your arms overhead and circle your proper wrist together with your left hand. Exhale and gently draw your proper arm towards the left, bending on the waist. Inhale and are available again to the middle. Alternate between sides three to 5 occasions, shifting together with your breath.

Spinal Roll-Down

From a standing place, look straight forward together with your arms by your aspect. Drop your chin towards your chest. Slowly start to arch your again and roll down your backbone out of your neck, mid-back and decrease again. When you attain the underside, let your arms and head hold unfastened.

From the underside of a spinal roll-down, bend your knees and place your palms on the mat, exterior of your toes. Step your left foot to the again of the mat right into a lunge, maintaining your proper knee stacked over your heel. You possibly can maintain your left knee lifted or place it on the mat. Maintain the pose for 2 breaths. Repeat on the opposite aspect. After your final low lunge, step to the highest of the mat and fold your higher physique over your legs.

Spinal Roll-Up

Tuck your tailbone and progressively stack your backbone, one section at a time. While you attain the highest, roll your shoulders and produce your head up. That is the ultimate pose within the sun-setting salute. Repeat this sequence earlier than shifting on to Cat-Cow Pose.

Cat-Cow Pose

That is the primary pose within the second sequence. Discover a tabletop place on the mat, together with your wrists stacked below your shoulders, your knees below your hips and your backbone impartial. Inhale and launch your stomach towards the ground whereas drawing your chest ahead, broadening throughout your collarbones. That is cow pose. Exhale and spherical your backbone, tucking your tailbone and drawing your navel towards the ceiling. That is cat pose. Alternate between the 2 poses 5 occasions, shifting slowly together with your breath.

From a tabletop place, widen your knees to the outer edges of your mat and produce your huge toes collectively. Carry your hips towards your heels and permit your torso to relaxation in your thighs. You possibly can maintain your knees collectively if that’s extra snug. Stroll your palms ahead and relaxation your brow on the mat or on a rolled blanket or pillow. You can even slide the blanket or pillow between your torso and the mat for added help. Maintain the pose for 5 to 10 breaths.

Supine Twist

Lie in your again and stack your knees over your hips in a reverse tabletop place. Enable your bent legs to fall over to the proper. Place your proper hand on high of your legs and lengthen your left arm out to the aspect. You possibly can let your gaze fall wherever it’s snug — towards your proper fingers, your left fingers or as much as the ceiling. Maintain for 5 to 10 breaths, then change sides.

Reclined Hand-to-Massive-Toe Pose

Lie in your again. Bend your left knee and place your left foot on the bottom. Draw your proper knee into your chest. Place your yoga strap or band round your proper foot, holding one finish of the strap in every hand. Press into the strap to slowly lengthen your leg towards the ceiling. It is best to really feel a stretch behind your leg, with out straining. You possibly can maintain your leg barely bent, too. Maintain for 5 to 10 breaths. Slowly decrease your leg and change sides.

Slide the rolled blanket or pillow below your knees and lie in your again. Separate your legs broad and let your toes flop to the aspect. Relaxation your arms alongside your physique, together with your palms dealing with the ceiling. Let your physique sink into the mat. Shut your eyes.

Christine Yu is a contract journalist and the creator of “As much as Velocity: The Groundbreaking Science of Girls Athletes.”

On-set coach: Anna Maltby