Sundays used to stress me out. I’d worry about the week ahead, struggle to sleep, and start Monday already drained. That changed when I introduced a gentle yoga routine every Sunday night. It's now my weekly ritual—a time to breathe, stretch, and reset.
Here’s how you can use simple yoga to wind down your weekend and improve your sleep.
🌌 Why Gentle Yoga on Sunday Night?
Keyword: Gentle Sunday night yoga
Unlike high-intensity workouts, gentle yoga helps calm your nervous system. It’s the perfect remedy for:
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Sunday night anxiety (aka “Sunday Scaries”)
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Stiffness from a lazy weekend
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Poor sleep prep for Monday morning
Personal note: At first, I thought yoga wasn’t for me. But 15 minutes of gentle movement before bed helped me sleep faster and deeper. I wake up more focused and grounded.
🧘♂️ 6 Gentle Yoga Poses to Try Tonight
Keyword: relaxing yoga poses for sleep
1. Child’s Pose (Balasana)
Stretches your back, hips, and calms your mind. Breathe deeply for 60 seconds.
2. Seated Forward Fold (Paschimottanasana)
Releases tension in the hamstrings and promotes inner calm.
3. Cat-Cow Stretch
Perfect for easing spinal tension—great if you’ve been sitting all weekend.
4. Reclining Twist
A gentle spinal twist that helps with digestion and reduces back tightness.
5. Legs-Up-The-Wall (Viparita Karani)
Relieves tired legs and promotes circulation—amazing after weekend lounging or workouts.
6. Savasana (Corpse Pose)
The final stillness pose. Close your eyes and let go of all thoughts. Stay here for 5–10 minutes.
I usually light a sandalwood candle, dim the lights, and do this flow with soft instrumental music.
🌙 Set the Mood for Deep Relaxation
Keyword: bedtime yoga environment
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Use dim or warm lighting
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Play gentle background music (like ocean waves or Tibetan bowls)
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Practice barefoot in loose, comfortable clothes
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Keep a blanket nearby for the final pose
🛌 Finish With a Sleep Affirmation
Lying in Savasana, try repeating silently:
“I release today. I welcome peace. I am ready for rest.”
✍️ Final Thoughts
Sunday night doesn’t have to be stressful. A short yoga session can transition your mind from chaos to calm and your body from tension to stillness. Start small—even 10 minutes will make a big difference.
Since I started this practice, my Sundays feel intentional, not anxious. Monday now begins with clarity instead of dread.
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