Evening Yoga for Relaxation: Unwinding After Busy Summer Days

As a yoga teacher, I often encounter students who struggle to unwind after long, busy days, especially during the vibrant summer months. The extended daylight, social activities, and increased physical exertion can leave us feeling both invigorated and overstimulated. Evening yoga offers a gentle and effective way to transition from the hustle and bustle of the day to a state of relaxation and tranquility. In this blog post, I’ll share some insights into the benefits of evening yoga, suggest a calming sequence, and explain how these practices can help you achieve a restful night’s sleep.

The Benefits of Evening Yoga

1. Stress Reduction: One of the primary benefits of evening yoga is its ability to reduce stress. The gentle movements and focused breathing activate the parasympathetic nervous system (your ‘rest and digest’ mode), which helps to lower cortisol levels and induce a state of relaxation.

2. Improved Sleep: Practicing yoga in the evening can prepare your body for sleep. The physical activity helps to release built-up tension, while the mental focus on breathing and mindfulness can quiet a busy mind, making it easier to fall asleep and stay asleep.

3. Enhanced Flexibility: After a day of activity, your muscles are often more pliable in the evening. This is an ideal time to engage in deep stretches that can improve flexibility and release any tension accumulated during the day.

4. Mental Clarity: Evening yoga provides an opportunity to reflect on your day, allowing you to process experiences and emotions in a calm and supportive environment. This can lead to enhanced mental clarity and emotional balance.

5. Better Digestion: Gentle yoga poses can stimulate the digestive system, aiding in the digestion of your evening meal and helping to alleviate any discomfort.

A Calming Evening Yoga Sequence

Here’s a soothing sequence designed to help you unwind and prepare for a restful night. Each pose should be held for 3-5 minutes, with a focus on deep, mindful breathing.

1. Child’s Pose (Balasana): Begin in a kneeling position, then sit back on your heels and fold forward, extending your arms in front of you or resting them by your sides. Child’s Pose gently stretches the back and shoulders, providing a comforting, restorative position to start your practice.

2. Cat-Cow Pose (Marjaryasana-Bitilasana): From a tabletop position on your hands and knees, alternate between arching your back (Cow Pose) and rounding it (Cat Pose). This flow helps to release tension along the spine and encourages a smooth, rhythmic breathing pattern.

3. Seated Forward Bend (Paschimottanasana): Sit with your legs extended in front of you, and gently fold forward, reaching for your feet or shins. This pose stretches the hamstrings and lower back, promoting relaxation and releasing physical tension.

4. Reclining Bound Angle Pose (Supta Baddha Konasana): Lie on your back and bring the soles of your feet together, allowing your knees to fall open to the sides. Place a cushion under each knee for support if needed. This pose opens the hips and groin, encouraging deep relaxation.

5. Legs-Up-the-Wall Pose (Viparita Karani): Lie on your back with your legs extended up against a wall. This inversion pose helps to reduce swelling in the legs and feet, promotes circulation, and has a calming effect on the nervous system.

6. Supine Twist (Supta Matsyendrasana): Lie on your back and bring one knee to your chest, then gently guide it across your body to the opposite side, extending your arms out to form a T-shape. Repeat on the other side. Twists help to release tension in the spine and aid in digestion.

7. Savasana (Corpse Pose): End your practice with Savasana. Lie flat on your back with your arms resting by your sides, palms facing up. Allow your body to completely relax, focusing on your breath and letting go of any remaining tension.

Incorporating Breathwork and Mindfulness

In addition to the physical poses, incorporating breathwork (pranayama) and mindfulness techniques can enhance the relaxing effects of your evening yoga practice.

Breathwork for Relaxation:

1. Deep Belly Breathing: Place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, allowing your abdomen to rise, and then exhale slowly through your mouth, letting your abdomen fall. This technique promotes relaxation and reduces stress.

2. Alternate Nostril Breathing (Nadi Shodhana): Use your right thumb to close off your right nostril and inhale deeply through your left nostril. Close off your left nostril with your right ring finger, release your thumb, and exhale through your right nostril. Repeat, alternating sides. This practice balances the nervous system and calms the mind.

Mindfulness Techniques:

1. Body Scan Meditation: Lie down in a comfortable position and bring your attention to different parts of your body, starting from your toes and moving up to your head. Notice any sensations without judgment, allowing yourself to relax and release tension in each area.

2. Guided Visualisation: Imagine a peaceful, calming place, such as a beach or forest. Visualise yourself in this environment, engaging all your senses. This technique can help to quiet a busy mind and promote a sense of inner peace.

Conclusion

Evening yoga offers a gentle and effective way to transition from the activities of the day to a state of relaxation and tranquility. By incorporating a calming sequence of poses, breathwork, and mindfulness techniques, you can reduce stress, improve sleep, enhance flexibility, and achieve mental clarity. I highly encourage all of my students and readers to explore the benefits of evening yoga, allowing it to become a soothing ritual that supports your overall wellbeing.

Remember, the key to a successful evening yoga practice is consistency and mindfulness. Set aside time each evening to connect with your body and mind, and let the gentle power of yoga guide you into a restful night’s sleep. Whether you’re a seasoned practitioner or new to yoga, these practices can help you unwind and embrace the peaceful energy of the evening.

Namaste, Angie at Sussex Yoga