Gentle evening yoga: a routine to unwind before bed

After a long day it can be hard to switch from “doing” to “stopping”. A short evening ritual, always in the same order, tells your body the day is over. You don’t need to be a yoga expert: ten minutes, your mat and the wish to slow down are enough.

Why an evening ritual

Repeating the same steps every night (dimming the lights, putting the phone away, moving slowly) turns that time into a moment for yourself. It is a simple way to look after yourself and end the day calmly, with no screens involved.

Set up your space

• Dim the lights and leave your phone in another room or on airplane mode.
• Let some fresh air in and put on comfortable clothes.
• Roll out your Superior Mat next to the bed: at 180 × 60 cm there is room to lie down fully.

A 10-minute gentle yoga routine

1. Lying breath (2 min).

On your back, one hand on your chest and one on your belly. Lengthen each exhale a little.

2. Knees to chest (1 min).

Hug your knees and rock gently from side to side.

3. Lying twist (2 min).

Knees to one side, gaze to the other. Switch sides.

4. Child’s pose (2 min).

Forehead down, arms relaxed by your sides.

5. Legs up the wall (3 min).

Breathe slowly and let the weight of your legs rest.

A self-massage to close the day

Warm a small amount of Ready Massage Balm between your hands and slowly massage your feet, calves and shoulders. Arnica gives a gentle, comforting feel on the skin, and the texture leaves skin moisturised. It is neither cooling nor warming. It contains 1000mg CBD, has 96.7% ingredients of natural origin and is made in Spain, with laboratory analysis of every batch.

Small habits that help

• Try to go to bed and get up at similar times.
• Leave some time between dinner and bed.
• Write tomorrow’s to-dos on paper and leave them there.
• Read a few pages of a book instead of scrolling.
• If you are concerned about your rest, talk to a healthcare professional.

FAQ

How long do I need?

Ten minutes is enough. What matters is doing it regularly.

Can I do it in bed?

Some poses, yes, but the mat gives you a steadier surface.

When do I use the balm?

At the end, as the last step before bed.

Informational content; it does not replace the advice of a healthcare professional.