Good evening yoga that works the whole body but still helps you sleep?

This is Ashtanga Yoga Tech Support. Real questions from the yoga community, answered.

The Question

Hi my beautiful yogi's! I'm looking for a good evening yoga routine (around 20-30 minutes) that works the whole body but doesn’t leave you feeling energized or wired before bed. I want something that gives a nice full body stretch/light strength (tone), but still helps my body wind down so I can sleep afterward. Is there a specific type of yoga that’s best for this? I'm looking for the TYPE of yoga, i.e. not sitting only. That will tone but not energize before bed? Thanks in advance!…

— via r/yoga

Our Response

Okay. First thing: you're not looking for Ashtanga.

Ashtanga is a morning practice. It's designed to wake you up. You do it before the sun rises, and it builds heat and energy. That's the opposite of what you want.

What you're describing is restorative or gentle Hatha. Long holds. Forward bends. Supine poses. Nothing jumpy. No vinyasas.

But here's the real answer: any practice can wind you down if you change the pace and the breath. Slow it way down. Make your exhales longer than your inhales. Stay low to the ground. Skip the standing poses. Do seated forward folds, gentle twists, legs up the wall.

Twenty minutes of that will put you to sleep.

If you want a specific style, look for Yin or restorative classes. But honestly? You don't need a branded type. You need slow, grounded movement and long exhales.

That's it.