What Are Some Calming Yoga Workouts For The Evening?

If you’re in search of a tranquil way to wind down after a long day, look no further than calming yoga workouts for the evening. These gentle exercises not only help release any tension or stress accumulated throughout the day but also prepare your mind and body for a restful night’s sleep. From soothing stretches to relaxing breathing techniques, the realm of evening yoga offers a variety of serene practices that can leave you feeling refreshed and centered before bedtime. So, take a few moments to explore this article and discover a selection of calming yoga workouts perfect for the evening. If you’re looking for a way to wind down and relax in the evening, gentle yoga workouts can be the perfect solution. These calming poses and sequences can help to calm your mind, release tension in your body, and prepare you for a restful night’s sleep. In this article, we will explore a variety of gentle yoga workouts that are perfect for the evening. Whether you’re a beginner or an experienced yogi, these poses and sequences can easily be incorporated into your evening routine for a peaceful and rejuvenating end to your day.

Gentle Yoga Poses

Child’s Pose

Child’s Pose is a popular pose that encourages surrender and relaxation. Start by kneeling on the floor and slowly lower your hips onto your heels. Stretch your arms forward and gently lower your torso onto your thighs. Rest your forehead on the mat or turn your head to one side. This pose gently stretches your lower back and hips while promoting a sense of calm and tranquility.

Seated Forward Fold

Seated Forward Fold is a soothing pose that helps to release tension in your back and hamstrings. Start by sitting on the floor with your legs extended in front of you. Flex your feet and inhale, lengthening your spine. Exhale, and slowly bend forward, reaching your hands towards your feet. If you can’t reach your feet, you can rest your hands on your shins or use a strap to gently pull yourself forward. This pose encourages introspection and helps to quiet the mind.

Reclining Bound Angle Pose

Reclining Bound Angle Pose is a restorative pose that targets the hips and groin area. Start by lying on your back and bring the soles of your feet together, allowing your knees to fall open to the sides. You can place pillows or blankets under your knees for support. Rest your arms by your sides, palms facing up. Close your eyes and focus on your breath, allowing the weight of your body to sink into the mat. This pose is deeply relaxing and helps to release tension in the hips and lower back.

Legs-Up-The-Wall Pose

Legs-Up-The-Wall Pose is a gentle inversion that helps to increase blood flow and promote relaxation. Start by sitting sideways next to a wall and swing your legs up the wall as you recline onto your back. Position your hips as close to the wall as comfortable and extend your legs straight up. You can place a folded blanket or bolster under your hips for support. This pose helps to calm the nervous system and reduce anxiety and stress.

Restorative Yoga

Restorative yoga focuses on deep relaxation and rejuvenation. It uses props such as blankets, bolsters, and blocks to support the body in various poses, allowing for complete relaxation and surrender. Restorative yoga poses are held for longer periods of time to provide a deep release of tension and promote a sense of calm and restoration. Here are some restorative yoga poses that are perfect for the evening:

Supported Balasana (Supported Child’s Pose)

Supported Balasana is similar to traditional Child’s Pose but with added support. Start by placing a bolster or several folded blankets on your mat vertically. Kneel in front of the prop, draping your torso over it with your arms extended forward. Rest your forehead on a folded blanket or mat. Allow your body to relax completely into the support and focus on deepening your breath. This pose helps to release tension in the back and shoulders and encourages a state of deep relaxation.

Supported Supta Baddha Konasana (Supported Reclining Bound Angle Pose)

Supported Supta Baddha Konasana is a restful and supported version of Reclining Bound Angle Pose. Start by placing a bolster or several folded blankets horizontally on your mat. Sit with your knees bent and the soles of your feet together, allowing your knees to fall open to the sides. Slowly recline onto the bolster, supporting your head and torso. You can place additional blankets or blocks under your knees for support. Close your eyes and focus on your breath as you surrender into the support of the prop. This pose helps to open the hips and release tension in the lower back and groin.

Supported Legs-Up-The-Wall Pose

Supported Legs-Up-The-Wall Pose is a deeply relaxing pose that promotes circulation and relaxation. Start by sitting sideways next to a wall with a bolster or several folded blankets behind you. Swing your legs up the wall and recline onto the support, allowing your hips to be supported by the prop. Extend your legs straight up and rest your arms by your sides. Close your eyes and focus on your breath, allowing your body to relax completely into the support. This pose helps to calm the nervous system and reduce stress and anxiety.

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What Are Some Calming Yoga Workouts For The Evening?

Yin Yoga

Yin Yoga is a slow-paced style of yoga that focuses on targeting the connective tissues, such as the ligaments, joints, and fascia, in the body. It involves holding poses for an extended period of time, typically three to five minutes, to allow for a deep release of tension and increase flexibility. Yin Yoga is a perfect practice for the evening as it promotes relaxation and introspection. Here are some Yin Yoga poses that are beneficial for the evening:

Dragon Pose

Dragon Pose targets the hip flexors, quadriceps, and psoas muscles. Start in a low lunge position with your right foot forward and your left knee resting on the mat. Walk your right foot out towards the edge of your mat and slowly lower your forearms onto the mat or onto blocks for support. Allow your hips to sink towards the mat and breathe deeply into any areas of tension or tightness. Hold the pose for a few minutes and then repeat on the other side. This pose helps to release tension in the hips and increase flexibility.

Butterfly Pose

Butterfly Pose is a seated pose that targets the hips and inner thighs. Start by sitting on the floor with the soles of your feet together and your knees falling open to the sides. Gently fold forward, allowing your torso to rest on your thighs and your forehead to relax towards the mat. If you need additional support, you can place blankets or bolsters under your knees or forehead. Breathe deeply and surrender into the pose, allowing your body to release tension and find stillness. This pose helps to open the hips and release tightness in the groin.

Reclining Spinal Twist

Reclining Spinal Twist is a gentle pose that helps to release tension in the back and spine. Start by lying on your back with your arms extended out to the sides, forming a T shape. Bend your knees and slowly drop them to the right, allowing your legs to relax towards the floor. Keep your shoulders grounded and gaze towards your left hand. Breathe deeply and hold the pose for a few minutes before switching sides. This pose helps to relieve tension in the back and improve spinal mobility.

Banana Pose

Banana Pose is a side stretch that targets the intercostal muscles and the side body. Start by lying on your back and extend your legs straight. Shift your hips slightly to the left and reach your arms overhead, interlacing your fingers. Take a deep breath in and as you exhale, slowly bring your entire body to the right, creating a gentle crescent shape. Breathe deeply into the stretch and allow your body to release any tension or tightness. Hold the pose for a few minutes before switching sides. This pose helps to lengthen the side body and create freedom in the breath.

Yoga Nidra

Yoga Nidra, also known as yogic sleep, is a deep relaxation technique that promotes conscious deep sleep. It involves lying down in a comfortable position and following a guided meditation that takes you through different stages of relaxation. Yoga Nidra helps to release physical, mental, and emotional tension, and can be a powerful tool for stress relief and relaxation. Here are some Yoga Nidra practices that you can incorporate into your evening routine:

Basic Yoga Nidra

Basic Yoga Nidra is a simple and effective practice that helps to relax the body and calm the mind. Start by lying down on your back in a comfortable position with your arms by your sides and your palms facing up. Close your eyes and take a few moments to settle into your body. Follow the guidance of a meditation teacher or a recorded guided meditation as they lead you through a series of visualizations and body scans. Allow yourself to completely let go and surrender to the practice. This practice helps to release tension and promote a deep sense of relaxation and inner peace.

Body Scan Relaxation

Body Scan Relaxation is a practice that involves focusing your attention on different parts of your body and consciously relaxing them. Start by lying down in a comfortable position and close your eyes. Begin at your toes and slowly work your way up through your body, bringing your awareness and attention to each body part. As you focus on each area, consciously relax any tension or tightness that you may feel. This practice helps to release physical tension and promotes a sense of calm and relaxation.

Visualization Meditation

Visualization Meditation involves creating mental images or scenarios that promote relaxation and well-being. Start by finding a comfortable position and close your eyes. Take a few deep breaths to center yourself and then begin to visualize a peaceful and serene place. It could be a beach, a forest, or any place that brings you a sense of calm and tranquility. Engage your senses and imagine the sights, sounds, and smells of this place. Allow yourself to fully immerse in the visualization and experience a deep sense of relaxation and inner peace. This practice helps to quiet the mind and promote relaxation.

What Are Some Calming Yoga Workouts For The Evening?

Pranayama (Breathwork)

Pranayama is the practice of controlling and regulating the breath. It’s an effective tool for calming the mind, reducing stress, and promoting relaxation. By consciously controlling the breath, we can activate the parasympathetic nervous system, which is responsible for rest and relaxation. Here are three pranayama techniques that are beneficial for the evening:

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Alternate Nostril Breathing

Alternate Nostril Breathing, also known as Nadi Shodhana, is a balancing and calming breathwork technique. Start by finding a comfortable seated position and close your eyes. Use your right hand to block your right nostril and take a deep breath in through your left nostril. Then, block your left nostril with your right ring finger and exhale through your right nostril. Inhale through your right nostril, then switch, blocking your right nostril and exhaling through your left nostril. Continue this pattern for a few minutes, focusing on deep and controlled breaths. This technique helps to calm the mind and balance the energy in the body.

Sama Vritti (Equal Breathing)

Sama Vritti, or Equal Breathing, is a simple and effective breathwork technique that helps to balance the mind and body. Start by finding a comfortable seated or lying position and close your eyes. Inhale for a count of four, then exhale for the same count of four. Continue this pattern for a few minutes, focusing on maintaining equal lengths for both the inhale and exhale. This technique helps to calm the nervous system and promote relaxation.

Ujjayi Breathing

Ujjayi Breathing is a deep and audible breath that helps to calm the mind and relax the body. Start by finding a comfortable seated or lying position and take a few deep breaths to center yourself. Inhale deeply through your nose, filling your belly and chest with air. As you exhale, gently constrict the back of your throat, creating a soft “ha” sound. Continue this pattern for a few minutes, allowing the sound of your breath to soothe and calm your mind. This technique helps to release tension and promote relaxation.

Slow Flow Yoga

Slow Flow Yoga is a gentle and meditative style of yoga that moves at a slower pace. It focuses on mindful movement, breath awareness, and deep stretching. Slow Flow Yoga is perfect for the evening as it helps to ground the body and mind and release any tension or stress. Here are some Slow Flow Yoga sequences that you can incorporate into your evening practice:

Sun Salutations at a slower pace

Start by standing at the front of your mat with your feet hip-width apart and your hands in prayer position. Take a deep breath in, and as you exhale, sweep your arms up overhead. Inhale, and as you exhale, fold forward, bringing your hands to the mat or your shins. Inhale, halfway lift with a flat back, and exhale, fold forward. Inhale, sweep your arms up overhead, and exhale, bring your hands back to prayer position. Repeat this sequence a few times, moving at a slow and deliberate pace. This sequence helps to warm up the body and create a sense of focus and presence.

Gentle Vinyasa Flow

Start by standing at the front of your mat with your feet hip-width apart and your hands in prayer position. Inhale, and as you exhale, sweep your arms up overhead. Inhale, and as you exhale, fold forward, bringing your hands to the mat or your shins. Inhale, halfway lift with a flat back, and exhale, step back into a high plank position. Lower down into Chaturanga, then inhale into upward-facing dog or cobra pose. Exhale, lift your hips into downward-facing dog. Hold the pose for a few breaths before stepping or hopping to the front of your mat and repeating the sequence. Move through this sequence at a slow and deliberate pace, focusing on your breath and the sensations in your body. This sequence helps to build strength and flexibility while promoting relaxation.

Seated Flow Sequence

Start by sitting on your mat in a comfortable cross-legged position with your hands resting on your knees. Inhale, and as you exhale, gently twist to the right, placing your left hand on your right knee and your right hand on the mat behind you for support. Inhale, lengthen your spine, and exhale, twist a little deeper. Hold the twist for a few breaths before switching sides. Repeat this sequence a few times, moving at a slow and mindful pace. This sequence helps to release tension in the spine and increase flexibility.

Moon Salutations

Moon Salutations, also known as Chandra Namaskar, are a series of poses that are designed to promote relaxation and surrender. They are typically practiced in the evening or during the Full Moon cycle. Moon Salutations focus on the calming and yin energy of the moon, helping to soothe the mind and prepare the body for deep relaxation. Here are two Moon Salutation sequences that you can incorporate into your evening practice:

Chandra Namaskar A (Moon Salutation A)

Start by standing at the front of your mat with your feet hip-width apart and your hands in prayer position. Inhale, and as you exhale, sweep your arms up overhead, slightly arching your back. Inhale, and as you exhale, fold forward, bringing your hands to the mat or your shins. Inhale, halfway lift with a flat back, and exhale, fold forward. Inhale, sweep your arms up overhead, and exhale, bring your hands back to prayer position. Repeat this sequence a few times, moving at a slow and deliberate pace. This sequence helps to calm the mind and prepare the body for relaxation.

Chandra Namaskar B (Moon Salutation B)

Start by standing at the front of your mat with your feet hip-width apart and your hands in prayer position. Inhale, and as you exhale, sweep your arms up overhead, slightly arching your back. Inhale, and as you exhale, fold forward, bringing your hands to the mat or your shins. Inhale, halfway lift with a flat back, and exhale, step back into a low lunge position. Inhale, lift your arms overhead in a crescent shape, and exhale, lower your hands to the mat. Inhale, step your back foot forward to meet your front foot, and exhale, fold forward. Inhale, sweep your arms up overhead, and exhale, bring your hands back to prayer position. Repeat this sequence a few times, moving at a slow and deliberate pace. This sequence helps to release tension and promote relaxation.

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Yoga for Stress Relief

Yoga is a powerful tool for relieving stress and promoting relaxation. Certain poses and sequences can help to activate the parasympathetic nervous system, which is responsible for rest and relaxation, and reduce the production of stress hormones such as cortisol. Here are some yoga poses that are beneficial for stress relief:

Supported Bridge Pose

Supported Bridge Pose is a restorative pose that helps to release tension in the lower back and hips. Start by lying on your back with your knees bent and your feet hip-width apart. Slide a block or bolster under your sacrum and extend your arms by your sides, palms facing up. Close your eyes and breathe deeply as you allow your body to relax into the support of the prop. This pose helps to calm the nervous system and reduce stress.

Puppy Pose

Puppy Pose is a gentle stretch for the shoulders and spine that helps to release tension in the upper body. Start on all fours with your knees directly under your hips and your hands slightly in front of your shoulders. Walk your hands forward, lowering your chest towards the mat, and rest your forehead on the ground or on a block. Allow your heart to melt towards the floor and breathe deeply into the stretch. This pose helps to calm the mind and release tension in the shoulders and neck.

Legs-Up-The-Wall with Hip Opening

Legs-Up-The-Wall Pose is a gentle inversion that helps to increase blood flow and reduce stress. Start by sitting sideways next to a wall and swing your legs up the wall as you recline onto your back. Place a bolster or blanket under your hips and allow your arms to rest by your sides. Close your eyes and breathe deeply as you relax into the pose. To add a hip-opening element to the pose, bring the soles of your feet together and allow your knees to fall open to the sides. This pose helps to calm the nervous system, reduce stress, and open the hips.

Yoga for Relaxation

Yoga can be a powerful tool for relaxation, helping to release physical tension and calm the mind. Here are some yoga poses that are beneficial for relaxation:

Supine Twist

Supine Twist is a gentle twist that helps to release tension in the back and promote relaxation. Start by lying on your back with your arms extended out to the sides, forming a T shape. Bend your knees and slowly drop them to the right, allowing your legs to relax towards the floor. Keep your shoulders grounded and gaze towards your left hand. Breathe deeply and hold the pose for a few minutes before switching sides. This pose helps to relieve tension in the back and promote relaxation.

Supported Fish Pose

Supported Fish Pose is a restorative pose that helps to open the chest and promote relaxation. Start by lying on your back with a bolster or several folded blankets placed lengthwise under your upper back. Allow your head to rest on a block or blanket. Extend your legs straight or bend your knees with the soles of your feet on the mat. Rest your arms by your sides, palms facing up. Breathe deeply and allow your chest to open as you relax into the support of the prop. This pose helps to release tension in the chest and promote a sense of calm and relaxation.

Corpse Pose

Corpse Pose, also known as Savasana, is a pose of deep relaxation and surrender. Start by lying on your back with your legs extended and your arms by your sides, palms facing up. Close your eyes and take a few deep breaths to settle into your body. Allow your body to fully relax into the mat and let go of any tension or stress. Focus on your breath and allow your mind to become still. Remain in this pose for at least five to ten minutes, or longer if desired. This pose helps to release tension, reduce stress, and promote a deep sense of relaxation.

Meditation

Meditation is a powerful practice for calming the mind, cultivating inner peace, and reducing stress. It involves training the mind to focus and redirect thoughts, promoting a state of clarity and relaxation. Here are three meditation techniques that are beneficial for relaxation:

Guided Meditation

Guided meditation involves following the guidance of a meditation teacher or a recorded meditation to lead you through a series of visualizations, affirmations, or body scans. Find a quiet and comfortable place to sit or lie down and close your eyes. Allow yourself to fully surrender to the guidance, following along with the instructions and allowing your mind and body to relax deeply. This practice helps to release tension, calm the mind, and promote relaxation.

Mindfulness Meditation

Mindfulness meditation involves paying attention to the present moment without judgment. Find a quiet and comfortable place to sit or lie down and close your eyes. Bring your attention to your breath, noticing the sensation of the breath as it enters and leaves your body. If your mind starts to wander, gently bring your focus back to the breath. This practice helps to calm the mind, cultivate awareness, and promote relaxation.

Loving-Kindness Meditation

Loving-Kindness meditation involves cultivating feelings of love, kindness, and compassion towards oneself and others. Find a quiet and comfortable place to sit or lie down and close your eyes. Begin by directing loving thoughts and wishes towards yourself, such as “May I be happy, may I be healthy, may I find peace.” As you continue with the practice, extend these thoughts and wishes to others, such as loved ones, friends, and even strangers. This practice helps to cultivate a sense of connection, empathy, and relaxation.

In conclusion, there are a variety of calming and relaxing yoga workouts that are perfect for the evening. From gentle yoga poses and restorative sequences to yin yoga and yoga nidra, there are many options to choose from depending on your preferences and needs. Incorporating these practices into your evening routine can help to calm the mind, release tension in the body, and promote deep relaxation and rejuvenation. So, take some time for yourself in the evening and enjoy the benefits of these calming yoga workouts. You deserve it!