Better Sleep

After a long day, when the body is tired but the mind is still racing, sleep doesn’t come easily. Many women find themselves lying awake, replaying the day’s events or worrying about tomorrow. The result? Restless nights and groggy mornings.

The good news is that just a few minutes of gentle yoga therapy in the evening can prepare the body and mind for deep, restful sleep.

Why This Matters

• Hormonal changes, stress, and long work hours often disturb women’s sleep cycles.

• Sleep is not just rest — it is healing. Poor sleep affects energy, digestion, emotional balance, and even immunity.

• A short evening routine helps the body unwind and signals the mind: “It’s time to rest.”

Preparing for Sleep

• Finish dinner at least 2–3 hours before bedtime.

• Avoid gadgets or TV for at least 1–2 hours before sleep.

• Choose calming activities like listening to soft music, reading, or journaling.

• Keep lights slightly dim to prepare your body and mind for rest.

Steps to Follow

Wash away the day

Take a warm shower (or wash your legs up to the knees). This simple act relaxes the body and refreshes the mind.

Gratitude Pause

Sit comfortably in a quiet place (even on your bed). Close your eyes, place both palms on your heart, and silently express gratitude for the day. Stay here for a few seconds.

Conscious Breathing

Place your right palm on the abdomen and left palm on the chest. Breathe gently, noticing the rise and fall of the belly. Stay here for 8 breaths, bringing your mind back to the breath whenever it wanders.

Cooling Breath (Sheetali Variation)

Place your palms on your knees, eyes closed. Inhale gently through the mouth (a soft hissing sound may come), then exhale through the nose. Keep the breath slow and gentle. Repeat 8 breaths.

Supported Rest

Lie down on your back with knees bent and feet hip-width apart. Adjust until comfortable. Place your right palm on the abdomen, left palm on the chest. Continue gentle breathing for 12 breaths.

Optional: If your legs feel tired or heavy, practice Legs Up the Wall . Rest here for 5–10 minutes, arms by your side, palms facing up. You can do this lying on your bed also.

Deep Relaxation

Lie down comfortably on your bed. Stretch your legs out fully, arms resting by your side, palms up. With eyes closed, mentally count backward from 60 to 1. Once you finish, stay for a few quiet minutes, allowing the body to sink into rest.

    Benefits at a Glance

• Calms the nervous system

• Relieves body stiffness and tension

• Reduces anxiety and overthinking

• Supports deep, natural sleep

Better sleep doesn’t begin in the bedroom — it begins with how gently you guide your body and mind into rest. With just 10–15 minutes of simple yoga therapy, you can relax your body and mind to get good sleep  and wake up refreshed, ready for a new day.