Evening Yoga Flow To Reset Your Body Clock And Improve Sleep Quality

Chandra Namaskar is a calming evening yoga flow that gently releases tension, soothes the mind, and activates lunar energy to promote deep relaxation and restful, restorative sleep.

By : ABP Live | Updated at : 19 May 2025 05:59 PM (IST)

{By: Himalayan Siddhaa Akshar}

Practicing yoga in the evening is a wonderful way to release the stress of the day and prepare your body and mind for a dreamful stillness. The practice is focused on calming the nervous system, gentle stretching, and promoting restful sleep. Gentle movement helps process emotions and worries that drift during the day. A consistent evening release flow trains your brain to improve sleep hygiene. Intense practices, if they disrupt your sleep, should be avoided.

Here is a gentle and powerful flow which you can incorporate into your evening yoga

Chandra Namaskar (Moon Salutation)

Perfect for evening, it is a flow that activates the lunar energy, ideal for releasing tension and calming the mind.

1. Pranamasana (Prayer Pose)

Stand with your spine aligned and your posture erect.
Relax your shoulders and join your feet.
Join your palms in front of your chest, align your elbows with your wrist.
Look straight ahead.

2. Hastha Uttanasana (Raised Arm Pose)

Stand straight in samasthithi.
Raise your arms over your head and stretch upwards.
Ensure that your palms face each other.
Slightly tilt your back to create a slight arch.

3. Padahastasana (Standing Forward Bend)

From Hasthuttanasana, exhale and gently bend your upper body, try to touch your knees with your nose.
Place palms on either side of your feet.

4. Ashwa Sanchalanasana (Equestrian Pose)

Place your Left foot back. Ensure your palms are placed flat on the floor.
Your right knee should be in line with your ankle.
Push your pelvis down.
Weight of your body should fall equally on both hands and legs.

5. Ardha Chandrasana (Half-Moon Pose)

(Image Source: Twitter/@worldpeaceyoga_)

From Ashwasanchalanasana , extend your arms over your head and look upwards.
Bend your upper body back and form an arch.

6. Santholanasana (Plank Pose)

(Image Source: Pinterest/yogainternational)

Bring your hands forward, palms on the mat, shoulder distance.
Put your right leg back.
Ensure that your knees, pelvis and spine are aligned

7. Ashtanga Pranamasana (Eight Limbed Salutation)

Drop your knees to the floor.
Lower your chest down to the floor, bend your arms and land your shoulders right over your palms.
Ensure that your stomach is off the floor.

8. Bhujangasana (Cobra Pose)

Lie on your stomach, slowly raise your trunk and head with support of your palms. The palms should be bent at the elbows.
Arch your neck slightly backwards.

9. Adhomukhi Svanasana (Downward Facing Pose)

Move both the feet backwards, lift the hip up, straighten the knees and elbow and form an inverted ‘v’ shape.

10. Ashwa Sanchalanasana (Equestrian Pose)

Put your left leg forward, right knee down, both palms flat on the floor.
Push your pelvis down.

11. Ardha Chandrasana (Half-Moon Pose)

Extend your arms over your head and look upwards.
Bend your upper body back and form an arch.

12. Padahastasana (Standing Forward Bend)

Bring your right leg forward, both your palms flat. Try to touch your nose to your knees.

13. Hastha Uttanasana (Raised Arm Pose)

Raise your arms over your head and stretch upwards.

14. Pranamasana (Prayer Pose)

Join your palms in front of your chest. Your elbows and wrist should be aligned.

Repeat the same sequence on the right leg to complete the full cycle.

This calming evening yoga flow is thoughtfully designed to activate the Chandra Nadi, which melts away the tension and guides you into deep relaxation.

The author, Himalayan Siddhaa Akshar is a yoga guru and spiritual leader. He is also an author, columnist, and the founder of Akshar Yoga Kendra.

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