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Yoga Sequences

Sleep-Better Yoga: Two Fit Moms’ Good Evening Flow

Masumi Goldman and Laura Kasperzak's twisting, hip-opening, feel-good flow melts the stress of the day and sets you up for sleep.

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Masumi Goldman and Laura Kasperzak’s twisting, hip-opening, feel-good flow melts the stress of the day and sets you up for sleep.

A long day can leave your legs sore, your back achy, your neck stiff, and your mind racing. What’s the solution? Yoga, of course! Masumi Goldman and Laura Kasperzak of Two Fit Moms like to wind down with a relaxing flow. The perfect P.M. practice not only melts the stress of the day but sets you up for a restful night’s sleep.

For a peek at the Moms’ bedtime yoga routine, check out the following 7 feel-good postures. For an extended version of this sequence, download the complete practice here.

See also15 Poses to Help You Sleep Better

Thread the Needle

Thread the Needle

This posture is both a gentle twist and a shoulder opener. Keep your hips square and stacked above the knees. Pull your top shoulder back, keeping your neck neutral. Stay here and hold for 10 breaths, then repeat on the other side.

See alsoTwo Fit Moms Twist It on Instagram

Revolved Downward-Facing Dog

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Parivrtta Adho Mukha Svanasana

This twisting variation of Downward-Facing Dog feels good on the spine. You may want to shorten your stance before bringing a hand to the outside edge of the opposite calf or ankle. With every exhale, try to deepen your twist while keeping the hips neutral. Stay here and hold for 5 breaths, then repeat on the other side.

See alsoTwo Fit Moms’ Yoga for Better Balance

Revolved High Lunge

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This is a great posture for stretching the hips, psoas, and quadriceps. Adding the twist stretches the lower back, and adding a bind further stretches the shoulders. Stay here for 5 breaths, then repeat on the other side.

Also watch the video:Twist Your Way to Smooth Digestion

Twisted Low Lunge, variation

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Anjaneyasana, variation

This is a slightly deeper posture than the previous one. By rolling onto the outside edge of the front foot, you will deepen the hip stretch. By grabbing the outside edge of the back foot, you will deepen the quadriceps stretch. Stay here and hold for 5 breaths, then repeat on the other side.

Also watchKathryn Budig’s Twist + Detox Video

Lizard Pose

Lizard Pose

Utthan Pristhasana

This posture is all about opening up the hips and groin. Feel free to place your forearms onto blocks if you cannot comfortably bring them to your mat. Try to keep as much length in your spine as you can by gazing outward. Stay here and hold for 5–10 breaths, then repeat on the other side.

See also9 Poses Your Hips Need Now

Wide-Legged Forward Bend

Prasarita Padottanasana

Prasarita Padottanasana

This is a great stretch for both the hamstrings and shoulders. Try to keep your palms together and shoulders drawing away from your ears. Keep length in your spine as you bring the crown of your head toward your mat. Shift your weight slightly forward toward your toes to keep your hips in line with your ankles. Stay here and hold for 10 breaths.

Also watch Sianna Sherman’sHip-Opening + Twisting Video

Head-to-Knee Forward Bend

Janu Sirsasana

End your evening with one last juicy hamstring opener, mini-twist, and shoulder stretch all in one. Try to keep length in your spine as you fold forward, drawing the navel over the center of your extended leg. Grab the outside edge of the foot with the opposite hand to intensify the twist. With your other arm, add the mini-bind, reaching for the thigh of your opposite leg, to stretch the shoulder. Stay here and hold for 10 breaths, then repeat on the other side.

NEXT Cue up Two Fit Moms’ Good Morning Flow for the A.M. and sleep tight.