Evening Yoga For Beginners At Home

Quick Evening Yoga for Beginners - PureYogaPractice

When you think of yoga, the first thing that probably comes to your mind is waking up in the morning and doing some active poses to wake your mind and body. You don’t have to restrict your practice to the morning time, though. There is evening yoga for beginners that you can do at home.

Why would you want to do yoga before bed? There are loads of benefits to nighttime yoga for beginners. You usually use all the calm and energy that you get in your morning practice in interacting with the world.

Evening yoga for beginners is the time you get to savor your practice and enjoy the benefits for yourself. We have examined the advantages of bedtime yoga for beginners below.

Advantages of Bedtime Yoga for Beginners

The world today is a busy place, with everyone always having something to do. These things often follow us to bed at night, making it hard to sleep deeply. You can shed these weights and sleep better with an evening yoga sequence for beginners.

You can enjoy these advantages even with a quick evening yoga for beginners. Some of the things you gain from an evening yoga routine for beginners are:

  • It helps to reduce the symptoms of insomnia. You would find it easier to fall asleep or go back to sleep when you wake at night.
  • Evening yoga helps you lose weight. Yoga promotes a state of mindfulness that makes you more conscious of what you eat.
  • There is evening yoga for better sleep rituals that help you sleep better and improves the quality of life. These practices work better than drugs can.
  • Your muscles and body are usually more hydrated and loose in the evening, making it easier for you to enjoy a deep stretch. These stretches help you to let go of any tension in your body – this reason is why evening yoga for seniors helps.
  • Evening yoga also helps you calm your nerves. At this time of the day, your body is still racing from the stimulations of the day. A 10-minute evening yoga for beginners practice can help you calm down.
  • Yoga is a peaceful and serene practice that helps you shed off stress. Evening practice will help you let go of any stressful occurrence during the day, putting you in a better state for the night.
  • Both morning and evening yoga for beginners is an opportunity to get some ‘me-time.’ All you have to do is let the people around you understand your routine, and you can be left alone to meditate and practice at this time.

Now you know all the advantages that you stand to gain when you carve out a little time in the evening to practice yoga. You might be wondering what asanas and poses you can take to achieve these results, as not all poses are suitable for evening yoga for beginners. We have highlighted evening poses that you can try to tap into these benefits.

Evening Yoga For Beginners By Benefits

Morning yoga practice helps you stimulate your mind and prepare for the day ahead. An evening yoga practice has a different effect. It enables you to relax, calm your nerves, reduces the ‘monkey brain’ effects of a long day, and unwind for sleep.

You might have guessed that the poses for this hour of practice are not the hot yoga towel or super active kind, and you will be right. Evening yoga for beginners entails restorative, gentle yoga poses that help you breathe deeply and prepare for sleep.

We have highlighted some poses that you should try for your evening routine as a beginner below. You can choose to do only the poses that focus on the benefits you want to gain or do them all together in a sequence.

If you have any trouble with achieving any of the poses at home, you can sign up for evening yoga classes for beginners.  You can search for ‘evening yoga for beginners near me’ if you don’t know where to find one.

Evening Yoga For Weight Loss

While weight loss is not the primary goal of yoga practice, it can help you lose weight and maintain your weight. Evening yoga for weight loss stimulates your parasympathetic nervous system, known as the ‘rest and digest system.’

This stimulation helps massage your digestive system, ensuring the food you have eaten digest faster. You should, however, be careful not to do any poses that will work up your digestive system too much, leading to adverse effects.

Some of the poses that you should try out to enjoy this benefit are Triangle Pose (Trikonasana), Downward Facing Dog, Bow Pose, Bridge Pose, Seated Spinal Twist (Ardha Matsyendrasana), and Pigeon Pose. The twists will also help if your goal is evening yoga for belly fat.

Triangle Pose

In Sanskrit, ‘tri’ = ‘three’, ‘kona’ = ‘angle, corners’, ‘asana’ = ‘posture’. Hence Trikonasana just means ‘three corners’ and the English title is Triangle Pose. This is a standing basic beginner level yoga pose and forms part of almost all styles of yoga. A great way to open the hips, while also stretching the muscles around the spine. Compared to the practice of Utthita Trikonasana (Extended Triangle Pose), this requires more flexibility of the hips and the side abdominal muscles. Triangle Pose is considered a base pose as triangle pose variations can be derived from this pose.

Step-by-Step Instructions
Downward Facing Dog Pose

Adho Mukha Svanasana (Downward Facing Dog Pose) is named as such because in this yoga pose body looks like that of a dog (Svana) relaxing and stretching while burrowing its face (Mukha) downwards (Adho) towards the shoulders. Downward Facing Dog Pose is considered a base pose as downward-facing dog pose variations can be derived from this pose. Downward Facing Dog Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions
Bow Pose

Dhanurasana (Bow Pose) yoga posture has been named after the shape it takes - that of a bow. Dhanurasana is part of the lying down on the tummy category and is also part of the Backbend series. This powerful pose which looks like a Bow works on all the parts of your back simultaneously. The balancing of the entire body on the lower abdomen makes the body look like a powerful and strong bow. This beautiful pose brings all the stretch that is need to the entire back and works wonders on the abdominal muscles. Learn more about this yoga pose below. Bow Pose is considered a base pose as bow pose variations can be derived from this pose.Bow Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions
Bridge Pose

Setubandhasana; setu=bridge, bandha=bind /lock. So as the name suggests the pose resembles a bridge. Here the entire spine is so beautifully curved and away from the floor/mat , which causes a bridge. As the effect of this pose is more to do with the spine , it sure works on toning the muscles around the spine. This pose can be categorised under the Intermediate Level of Asanas and under the lying down category. This pose cannot be described as just the raising of the spine and balancing it there half way in the air. This pose has a lot of scientific benefits to it when compared to other asanas. The alignment of the body right from the feet to the head should be understood well to ensure the maximum benefit of this pose. The flow of this pose is as follows. Bridge Pose is considered a base pose as bridge pose variations can be derived from this pose.Bridge Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions
Half Lord Of The Fishes Pose

Ardha Matsyendrasana (Half Lord of the Fishes Pose) is named after the great yogi Matsyendranath who founded Hatha Yoga. The English name, Half Lord of the Fishes Pose, comes from the Sanskrit words 'ardha' = 'half', 'matsya' = 'fish', 'eendra' = 'king'. This yoga pose has other variations and can be referred as Half Spinal Twist Pose or Vakrasana (which means twist). This yoga pose usually appears as a seated spinal twist with many variations, and is one of the twelve basic yoga poses (asanas) in many systems of Hatha Yoga. In this yoga pose the spine gets its maximum twist at the upper back with the thighs placed over each other and with the support of the arms the torso gets its twist.

Step-by-Step Instructions
Pigeon Pose

In Sanskrit ‘kapota’= ‘pigeon’, and this pose is also named after a great yogic master Kapota. Kapotasana is a challenging pose and comes under the category of Advance Level Poses and is also a deep backbend pose. Taking the torso in a deep backbend while settling the knees and the shins on the floor, the neck flexes to the maximum to place the crown of the head on the soles of the feet. In English, Kapotasana, is simply translated as Pigeon Pose. The most challenging aspect of this pose, is not just the flexibility of the entire back, but the flexing of the back in a narrow space from the floor. It is like a deep connection between the upper and the lower body, but in the opposite direction. Kapotasana helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Evening Yoga For Relaxation And Better Sleep

Evening yoga for sleep is a buildup of all the poses you do in your routine. You can also incorporate some breathing exercises in your evening yoga for relaxation rituals for better results.

For evening relaxation yoga for beginners, you can start with the Easy Seated Pose, then the Lord Of The Fishes Pose. You should also add the Happy Baby Pose to your sequence, ending with the Corpse Pose (Savasana).

Easy Pose

Sukhasana (Easy Pose) title comes from the Sanskrit word ‘Sukha’ meaning ‘Pleasure’. This pose is a meditative pose and is done with the crossing of the legs in the most simplest form unlike other meditative poses. This posture is excellent for meditation, pranayama and the beginning of a yoga class or at the end to bring the mind and breath under control. Sukhasana is considered a base pose as sukhasana variations can be derived from this pose.Sukhasana is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.

Step-by-Step Instructions
Half Lord Of The Fishes Pose

Ardha Matsyendrasana (Half Lord of the Fishes Pose) is named after the great yogi Matsyendranath who founded Hatha Yoga. The English name, Half Lord of the Fishes Pose, comes from the Sanskrit words 'ardha' = 'half', 'matsya' = 'fish', 'eendra' = 'king'. This yoga pose has other variations and can be referred as Half Spinal Twist Pose or Vakrasana (which means twist). This yoga pose usually appears as a seated spinal twist with many variations, and is one of the twelve basic yoga poses (asanas) in many systems of Hatha Yoga. In this yoga pose the spine gets its maximum twist at the upper back with the thighs placed over each other and with the support of the arms the torso gets its twist.

Step-by-Step Instructions
Happy Baby Pose

Happy Baby Pose or Ananda Balasana is an excellent grounding pose wherein ‘Ananda’ means ‘Happy’ and ‘Bala’ means a ‘Baby’. Interestingly, it is also called the Dead Bug Pose, because of the position that the body takes up while performing this pose. This yoga pose is considered as one of the restorative poses which can be done for better sleep and full body relaxation. Happy Baby Pose is considered a base pose as happy baby pose variations can be derived from this pose.Happy Baby Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.

Step-by-Step Instructions
Corpse Pose

Verse 32 of the first chapter of the Hatha Yoga Pradipika states: ‘Lying upon one’s back on the ground at the full length like a corpse is called Savasana. This removes the fatigue caused by the other yoga poses and induces calmness of mind’. ‘Sava’ means a corpse. In this yoga pose, the objective is to imitate a corpse by keeping the body still. By remaining motionless for some time and keeping the mind still while you are fully conscious, you learn to relax. This conscious relaxation invigorates and refreshes both body and mind. This apparently easy posture is one of the most difficult to master, irrespective of the level of yoga practice or the body flexibility. Corpse Pose is considered a base pose as corpse pose variations can be derived from this pose.Corpse Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Evening Yoga For Hips

If you spend a lot of time seated during the day, evening yoga for hips stretch and relaxation is essential. Evening yoga can help you relieve hip pain, making it easier for you to sleep and feel rejuvenated.

Some of the poses that you can try out to gain this effect are Garland Pose, Sphinx Pose, Goddess Pose (Supta Baddha Konsasana), and Reclined Butterfly Pose.

Garland Pose

Malasana, or Garland Pose (as the arms hang from the neck like a garland) is a very basic pose and should come naturally to all. But with modern comfort and habits, the simple bending of the knee and sitting on our feet has become a great challenge to most of us. Malasana brings back the most simple way of using the lower back and the knees to squat on the floor which otherwise should come naturally. Malasana works wonders on the digestive organs and this is done by the simple method of sending apana (one of the five vital Vayus as per Yoga) downwards and thus bringing a strong Muladhara (one of the Chakras in the human body as per Yoga Sutras), which is the root of the spine. Garland Pose is considered a base pose as garland pose variations can be derived from this pose. Garland Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions
Reclining Bound Angle Pose

Supta Baddha Konasana (Reclining Bound Angle Pose) name comes from the Sanskrit words ‘supta’=’reclined’, ‘baddha’= ‘bound’, ‘kona' = ‘angle’ or ‘split’ and ‘asana’=’posture’. This pose comes under the category of restorative yoga poses, where while practicing yoga practitioner is more conscious of the body in order to renew energy and calm the nervous system. Generally this pose concludes a yoga session to end in a beautiful relaxing way to gain control over the body and the mind. The supine position gives rest to the back and the hips and hence this pose is a must as part of every yoga session. Most relaxing yoga poses look easy but they require tremendous effort to bring the mind to focus on the body while the body is relaxed. This only comes through practice. Reclining Bound Angle Pose is considered a base pose as reclining bound angle pose variations can be derived from this pose.Reclining Bound Angle Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Evening Yoga For Back

We often put our bodies in weird positions during the day. Evening yoga for the back involves stretches that help you straighten your back and relieves those kinks and aches from a wrong posture.

Some of the poses that you should try include the Bridge Pose, Child Pose, and Leg Up To The Wall Pose.

Bridge Pose

Setubandhasana; setu=bridge, bandha=bind /lock. So as the name suggests the pose resembles a bridge. Here the entire spine is so beautifully curved and away from the floor/mat , which causes a bridge. As the effect of this pose is more to do with the spine , it sure works on toning the muscles around the spine. This pose can be categorised under the Intermediate Level of Asanas and under the lying down category. This pose cannot be described as just the raising of the spine and balancing it there half way in the air. This pose has a lot of scientific benefits to it when compared to other asanas. The alignment of the body right from the feet to the head should be understood well to ensure the maximum benefit of this pose. The flow of this pose is as follows. Bridge Pose is considered a base pose as bridge pose variations can be derived from this pose.Bridge Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions
Child Pose

In Sanskrit ‘Bala’ , means ‘child’. Balasana or Child’s Pose, is generally practiced at the end of an intense yoga sequence wherein the connection of the breath and the movement of the body would have been lost. With the practice of Balasana concluding such a sequence, it allows one to come to peace with the body with the connection of the breath. No doubt all yoga poses should lead to the connection of the breath and the body, but certain poses are challenging where the chest and the abdomen are compressed or pulled, creating uneasiness with the breathing. With Balasana, the spine remains relaxed in forward fold and forces one to focus on the breathing with the compressing of the abdomen and the chest towards the tummy. On the other hand Balasana can be used purely as a restorative pose to heal patients with severe backaches, insomnia, treating blood pressure or just simply bringing the stress levels down. Child Pose is considered a base pose as child pose variations can be derived from this pose.Child Pose helps boost energy in the body and hence can be included in flow yoga sequences.Child Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.

Step-by-Step Instructions
Legs Up To The Wall Pose

Viparita Karani (Legs Up the Wall Pose) is a Sanskrit term that refers to the ‘action of inverting’. Thus it is more of a general action rather than an asana and hence the name does not end with ‘asana’. Viparita Karani is an inversion under the category of shoulder stand poses, but is easier to hold for extended periods of time. It is also considered as a restorative pose and hence releases tension in the body and mind. Viparita Karani can be done after the practice of the following poses to relax the legs:

  • Halasana (Plough Pose)
  • Bridge Pose (Setu Bandha Sarvangasana)
  • Wheel Pose (Urdhva Dhanurasana)

Legs Up The Wall Pose is considered a base pose as legs up the wall pose variations can be derived from this pose.Legs Up The Wall Pose uses props to make the pose accessible and easier for students who may not have the needed strength, flexibility or balance to do the same pose without props.Legs Up The Wall Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.

Step-by-Step Instructions

Whether you do evening yoga for better sleep or any other benefits, these poses will help you. The movements are all suitable for evening yoga for beginners at home. You can also enroll in evening yoga classes for beginners near you if you don’t want to stay at home.

 

Frequently Asked Questions

Is it good to do yoga before bed?

Yes, bedtime yoga is good for your body. It helps you relax, sleep better, and lose weight. You should, however, chose slow types of yoga such as yin or Hatha. Hot yoga or other active yoga might end up keeping you awake instead of helping you sleep.

What is the best time to do yoga in evening?

Experts recommend that you do yoga two to three hours before you plan to sleep in the evening. However, you can do it at any time that is convenient for you.

What is the most relaxing yoga poses?

Slow yoga has the most relaxing yoga poses. Restorative yoga will help you relax better than hot or vinyasa yoga. Simple poses like easy pose, straight forward bend, rabbit pose, corpse pose, and plow pose will get you relaxed.

Can I do Kapalbhati in evening?

Yes, you can do Kapalbhati in the evening. However, ensure you do it on an empty stomach. You can practice it at sunset or two to three hours after eating.

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.

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