In the last year, I’ve really gotten into my yoga practice, not in the “perfect poses and Pinterest board aesthetics” way, but in the wow-my-nervous-system-needed-this kind of way. Yoga has helped me mentally more than I expected. Especially at night, when my brain insists on running a marathon of overthinking right before bed.
If you’re someone who struggles to unwind (same), here are 3 yoga moves that have helped me slow down, breathe deeper, and actually sleep better:
1. legs up the wall (viparita karani)
Literally what it sounds like: lie on your back and put your legs straight up against the wall. That’s it.
It helps regulate blood flow, calm your heart rate, and reduce swelling or tension in your feet and legs, especially after long days of standing or doom-scrolling. I do this for 5–10 minutes, breathing deeply, and it instantly puts my body in chill mode.
Why it works: It activates the parasympathetic nervous system (aka: rest + digest), which helps signal to your brain that it’s safe to relax. Plus, you feel kind of weightless. It’s dreamy.
2. child’s pose (balasana)
This is my go-to for everything, stress, overwhelm, period cramps, you name it.
Kneel down, fold forward, stretch your arms in front of you, and just melt into the mat. I like to rest my forehead on a pillow for extra comfort.
Why it works: This pose gently stretches your lower back and hips, and the forward fold helps calm the mind. It literally signals your body to slow the hell down.
3. reclining butterfly pose (supta baddha konasana)
Lie down on your back, bring the soles of your feet together, and let your knees fall open like butterfly wings. You can place pillows under your knees if that feels better. Add a blanket, eye mask, or calming playlist for extra magic.
Why it works: It opens your hips (where we store a lot of tension), and when combined with breathwork, it’s like giving your nervous system a warm hug.
Yoga has become my gentle anchor. It’s not just about flexibility, it’s about quieting the chaos. These moves aren’t complicated, they don’t require anything fancy, and they work even when you feel off. So next time your mind won’t shut up at night, roll out the mat, light a candle, and let your body lead the way.
Because rest is not a reward, it’s needed.
the ward method 