5 yoga exercises for your night routine

Just ask a health coach, browse a wellness book, or scroll through a healthy lifestyle blog, and you'll likely find a wealth of advice on morning routines. In traditional medical systems such as Ayurveda and Chinese medicine, a morning routine or “Dinacharya” is considered one of the most important pillars of well-being. How we start the day sends a ripple effect that changes what the rest of the day might feel like. A morning routine also reduces the risk of “decision fatigue.” This is the theory that the more decisions we have to make throughout the day, the less likely we are to make good decisions.

Have you had a busy day making decisions at work? Had to decide what a picky family should make for dinner? Working on multiple projects at the same time? You are more likely to make “bad” choices when it comes to other aspects such as diet and exercise. That's why it's important to have a reliable routine that isn't just reserved for the morning. If you can incorporate three non-negotiable healthy actions into your evening routine, your sleep, energy, and overall well-being will get a huge boost, and I think you'll feel much better about your everyday life! Are you struggling to stick to an evening routine or want to know how to reduce stress and improve your sleep? Read on for 5 yoga practices to add to your nighttime routine.

1. Sunset Mantra

Mantras have been a central aspect of yoga from the beginning, and mantras honoring the rising and setting of the sun were one of the first optionssurya namaskaror the “Sun Salutation” was practiced. When we sing, chant, or hum, we stimulate the vagus nerve, a long "traveling" nerve that begins in the brain and snakes throughout the body, connecting to the throat, vocal cords, and diaphragm on the way down, and finally reaching the intestines. Stimulating the vagus nerve through singing triggers the “relaxation response,” calming the nervous system and putting us in a parasympathetic state. Read for mantra inspirationMantras in motionby Erin Stutland and try chanting the Surya mantra:'Om Surya Namaha'.

2. Chandra Namaskar

While a dynamic yoga flow might be your morning practice, our bodies and minds often crave something relaxing and calming in the evening. If you are busy cooking and gathering daily necessities in the evenings, or if your home space is limited, a full restorative practice may be a little inaccessible. Something you can add to your evening, however, is a few roundsChandra Namaskar,the 'moon salutation', either before or after dinner.

This practice not only calms the mind but also benefits the body. A little exercise before and after dinner can help prevent blood sugar spikes and the subsequent slump after a big meal (and if you've ever felt the mood swings, jitters, and panic that can accompany a blood sugar crash, you know it's worth avoiding). Exercise before and after meals is also very effective in reducing the risk of type 2 diabetes, and cultures have known this intuitively for thousands of years. A Chinese folk proverb translated means;“If you take 100 steps after every meal, you will live to be 99 years old.”Your chosen exercise could be walking, dancing or a few rounds of Chandra Namaskar to match the energy of the evening. Make your practice multisensory by adding a littlenew moon Palm of Feronia Aromatherapy Pulse Oilto your pulse points, which also helps relax and rejuvenate the mind.

3. Mudra

Mudras are symbolic hand gestures used to promote a specific type of energy. There are mudras to increase the flow of life energy, increase brain power, provide a feeling of grounding and also induce sleepiness. Make yourself comfortable on a pillow, light a (link removed) candle, and practicePrithviMudra or “earth” mudra to help your body and mind come back down to earth after a busy day.

4. Body scan

The practice of 'Nyasa' refers to focusing attention on different parts of the body to anchor the attention of the mind and promote relaxation. One of the reasons we may not sleep well is because we don't arm ourselves with the tools to slow down busy thoughts. Body scanning or 'Nyasa' is something you can do every night to consciously relax your muscles and mind and is a powerful natural sleep aid. Drink a cup (link removed), then get comfortable with the (link removed) and slowly move your awareness from head to toe, relaxing everything along the way. For your very own guided relaxation session, try the (link removed).

5. Breathing

Coherent breathing is inhaling and exhaling at a rate of approximately 6 seconds inhaling and 6 seconds exhaling. The way we breathe has a profound impact on the mind and body, and many of us tend to breathe rapidly throughout the day, which only pushes us deeper into a state of stress. Breathing through the mouth is also a potentially harmful habit that increases the risk of inflammation, respiratory illness, and fatigue, and exposes the body to more viruses and bacteria. Children who breathe through their mouths are also more likely to suffer from dental problems, facial deformities, poor growth and ADHD. Teaching children to breathe calmly through their nose can significantly improve their well-being for the rest of their lives. Coherent breathing is a powerful tool for relaxing the nervous system, slowing the heart rate, balancing blood pressure, reducing anxiety and stress, and improving sleep. Yogis have long known that slowing the breath has great benefits, which the classic book (link removed) explores.

To practice, position yourself comfortably in a sitting position, on a pillow, or lying in bed. Inhale for a count of 6, pause briefly, then exhale for a count of 6, pause again before repeating. If you practice just before bed, rub a little lavender and bergamotBadger sleep balm under the nose so that the natural scents promote a peaceful sleep.