7 Calm Yoga Poses To End Your Day With Peace
Experience tranquility before bedtime with seven calming yoga poses for better sleep and emotional balance.
Child’s Pose
Legs Up the Wall
Cat-Cow
Seated Forward Bend
Supported Bridge
Supine Twist
Corpse Pose
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Ending your day with calmness is one of the most powerful habits you can build for mental clarity, emotional balance, and quality sleep. Yoga is especially effective because it relaxes tense muscles, slows down your breathing, and activates the parasympathetic nervous system — the body’s natural “rest and restore” mode. Even just 10 to 15 minutes of gentle yoga before bed can help release stress and create a soothing transition from the chaos of the day to the stillness of night.
Here are seven calm yoga poses that can help you unwind, recenter your mind, and drift into peaceful rest.
1. Child’s Pose (Balasana)
Child’s Pose is one of the most comforting, grounding yoga postures.
How It Helps:
It relaxes the lower back, hips, and shoulders while calming the nervous system. This pose encourages slow, deep breathing that melts away mental tension.
How to Do It:
Kneel on the floor, sit back on your heels, and gently fold forward, extending your arms or resting them beside your body. Rest your forehead on the ground and breathe deeply.
2. Legs Up the Wall Pose (Viparita Karani)
This restorative posture is incredibly effective at reducing stress and improving circulation.
How It Helps:
It helps drain tension from the legs and lower back while slowing the heart rate and relaxing the mind. It’s perfect for anyone who stands or sits for long hours.
How to Do It:
Lie on your back with your hips close to a wall, then extend your legs upward, resting them fully on the wall. Keep your arms relaxed by your sides and breathe gently.
3. Cat-Cow Pose (Marjaryasana–Bitilasana)
This dynamic movement helps relieve stiffness accumulated throughout the day.
How It Helps:
Cat-Cow gently mobilizes the spine, improves flexibility, and releases tension in the shoulders, neck, and back — areas most affected by stress.
How to Do It:
Start on your hands and knees. Inhale as you arch your back (Cow), and exhale as you round your spine (Cat). Repeat slowly, focusing on each breath.
4. Seated Forward Bend (Paschimottanasana)
A gentle stretch that relaxes both body and mind.
How It Helps:
This pose lengthens the hamstrings, releases lower-back tightness, and encourages introspection and emotional calm.
How to Do It:
Sit with your legs extended and fold forward slowly, reaching toward your feet. Keep your spine long and breathe deeply as you relax into the stretch.
5. Supported Bridge Pose (Setu Bandhasana)
A mild heart-opening posture that reduces anxiety and promotes relaxation.
How It Helps:
It stretches the chest, improves spinal flexibility, and opens the front body. When supported with a block or cushion, it allows the body to relax completely.
How to Do It:
Lie on your back, bend your knees, and lift your hips. Place a block or pillow under your lower back for support and rest gently, focusing on slow breathing.
6. Supine Twist (Supta Matsyendrasana)
A soothing pose that releases tension from the spine and digestive system.
How It Helps:
Twists help improve circulation, ease back tightness, and calm the mind. They are especially helpful before bed to reduce discomfort and promote ease.
How to Do It:
Lie on your back, draw one knee toward your chest, and gently guide it across your body. Extend your opposite arm outward and relax your shoulders. Repeat on both sides.
7. Corpse Pose (Savasana)
The ultimate pose for complete relaxation and mental stillness.
How It Helps:
Savasana activates deep rest, lowers stress hormones, and prepares your body for sleep. It allows your mind to absorb the calming effects of your yoga practice.
How to Do It:
Lie flat on your back with your arms relaxed at your sides. Close your eyes, breathe naturally, and let your entire body sink into the floor.
Conclusion
These seven yoga poses create a gentle and mindful evening ritual that helps release tension, reduce anxiety, and prepare your mind for restful sleep. With slow breathing, intentional movement, and peaceful energy, you transform your evenings into a calming sanctuary — one that nourishes both your body and your spirit.
Consistency is key: practicing even a few of these poses daily can dramatically improve your emotional balance, sleep quality, and overall well-being.