Restorative Evening Yoga to Improve Sleep Quality

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A calming, slow-paced practice designed to downregulate the nervous system before bed. The article describes a 30-minute sequence of supported forward folds, legs-up-the-wall, and long-held hip openers with bolsters and blankets. It provides breathing prompts (4-6 second exhale emphasis), lighting suggestions (dim, warm bulbs), and a short visualization to release the day’s tension. Includes guidance on sequencing props and safety notes for people with high blood pressure or recent injuries. A printable checklist helps students set up the space in under five minutes.