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Nighttime Yoga

Stretch your body at 1am because your brain won't stretch itself.

physicalFree15 mindifficulty 1/5

Nighttime yoga swaps the energizing sun salutations for slow, grounding poses, forward folds, gentle twists, legs-up-the-wall. It signals your nervous system to calm down without needing discipline or flexibility. You can do it in pajamas on carpet. No mat, no class, no pants required.

How to start

  1. 1
    Search 'bedtime yoga' on YouTube. Pick any video under 15 minutes.
  2. 2
    Clear a body-length space on the floor. Carpet, rug, or a folded blanket works.
  3. 3
    Follow along. If a pose hurts, skip it. This isn't boot camp.
  4. 4
    End with 'legs up the wall', lie on your back, put your legs straight up against the wall. Stay for 3 minutes.
  5. 5
    Notice if you feel different after. Most people feel noticeably calmer.

What you'll need

  • Floor space (about 6 feet)
    Essential
    Free
  • Yoga mat or thick blanket
    Nice to have
    ~$12
  • Yoga blocks (or thick books)
    Nice to have
    ~$8

Where to learn more

Plot twists

Ways to spice this up when the basics get boring.

  • Do yoga in total darkness. Let your body feel the poses instead of watching.
  • Hold each pose for 3 minutes instead of 30 seconds. That's yin yoga now.
  • Do one single pose every night for 30 days. Master it completely.
  • Pair each pose with a specific ambient sound. Create a full experience.
  • Try yoga nidra (guided lying-down meditation), it's yoga for people who hate yoga.
ADHD notes

Follow-along videos mean zero planning. Fifteen minutes is the whole commitment. Worst case, you fall asleep on the mat, mission accomplished.

Fun fact

The 'legs up the wall' pose (Viparita Karani) has been shown in studies to lower heart rate and activate the parasympathetic nervous system within 5 minutes.

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