After a long, stressful day, the mind often feels heavy, cluttered, and restless. Tension accumulates in the body—especially around the neck, shoulders, and back—leaving you feeling tight and overwhelmed. Yoga offers simple, gentle movements that help calm the mind, soothe the nervous system, and invite ease back into both the body and breath.

Below are three accessible poses you can practice at home to unwind, settle your system, and prepare for a more restful night’s sleep.

One of the most grounding and calming poses in yoga, Child’s Pose helps release tension through the spine and quiet the mind. Kneel on the floor, sit back on your heels, and fold your torso forward. Rest your forehead on the mat and stretch your arms out in front of you—or let them relax alongside your body. Breathe slowly and deeply, allowing your back to soften more with each exhale. Stay for 5-10 breaths.

 

A favorite for ending the day, this pose improves circulation and reduces stress from long hours of standing or sitting. Lie on your back with your legs extended up against a wall or headboard. Rest your arms comfortably at your sides and close your eyes. Stay for one to two minutes as you breathe deeply and allow the body to settle. This gentle inversion helps quiet the mind and calm the nervous system.

 

This restorative posture opens the chest and hips while encouraging deep, diaphragmatic breathing. Lie on your back and bring the soles of your feet together, letting your knees fall open. Support your thighs with yoga blocks or pillows if needed. Rest one hand on your heart and the other on your belly. Breathe slowly and allow your chest and abdomen to expand with each inhale and release and soften with every exhale. Repeat for 10-20 breath cycles or 3-5 minutes.

These poses work best when paired with slow, intentional breathing. Avoid rushing and allow your body to soften gradually. Just a few minutes of mindful movement can ease the weight of the day, quiet the mind, and help you transition into a peaceful evening.

With regular practice, you may notice improved sleep, clearer thoughts, and a steadier sense of calm—an accessible, nurturing way to care for both body and mind.