Many people find a short, slow practice in the evening helps the day settle. This routine takes about ten minutes. Keep the lights low, put the phone away and move without hurry.
Start with stillness
Sit comfortably on a cushion or the edge of your bed. Close your eyes and notice your breath for a minute, without trying to change it.
Cat and cow
Come onto your hands and knees. Breathe in as you lift your chest and tailbone, and breathe out as you round your back. Move with your breath for eight to ten rounds.
Seated forward fold
Sit with your legs extended, knees soft, and fold forward from the hips, resting your hands wherever they land. Stay for six slow breaths. Keep the back long and avoid forcing the stretch.
Legs up the wall
Sit sideways next to a wall, then lie back and swing your legs up the wall. Rest here for three to five minutes. If this is uncomfortable, or if you have eye, back or blood-pressure concerns, skip it and rest lying on your back instead.
Longer exhales
Lie on your back and breathe in through the nose for a count of four, then breathe out slowly for a count of six. Repeat for a few minutes and let your body feel heavy.
A calming routine can be a pleasant habit, but it is not a treatment. If sleep problems continue, please talk to your doctor. To have a teacher guide you at home, message Yoga Dodu to book an intro.