Struggling to unwind before bed? You're not alone. In our fast-paced world, finding genuine relaxation can feel like an impossible feat. But what if I told you there’s a way to achieve deep, holistic relaxation without reaching for your phone or TV remote? Enter Indira C H, a yoga expert from Cult, who shares a transformative 3-step evening routine designed to calm both your body and mind. Published on November 8, 2025, this routine promises to be your ticket to a restful night’s sleep and improved overall well-being.
After a hectic day at work or a draining social event, it’s natural to crave something that melts away the stress. Yet, our go-to solutions—like binge-watching shows, mindless snacking, or endless scrolling—often leave us feeling more drained than refreshed. Here’s the part most people miss: True relaxation isn’t about instant gratification; it’s about mindfulness and intentionality. And this is where yoga and breathwork come in.
Indira recommends a well-rounded routine combining five yoga poses, two pranayama techniques, and a short Yoga Nidra session. This sequence isn’t just about physical release—it’s a holistic approach to calming your nervous system and preparing your mind for sleep. But here’s where it gets controversial: In a world obsessed with quick fixes, could slowing down and embracing mindfulness be the key to lasting relaxation? Let’s dive in.
The Yoga Routine
Indira’s routine starts with three gentle yet powerful yoga asanas:
1. Single Leg Pigeon Pose: Hold for 10 breaths on each leg to open your hips and release tension.
2. Butterfly Pose: Extend your hands forward for 10 breaths to ease stiffness in your back and shoulders.
3. Supported Child’s Pose: Use two stacked pillows to bend forward, arms extended and head turned to one side. Stay here for at least 20 breaths or until your mind feels calm. This pose is a game-changer for deep relaxation.
Breathing Exercises
Next, Indira introduces two pranayama techniques to regulate your breath and calm your mind:
1. Alternate Nostril Breathing: Practice 10 rounds to balance your energy.
2. Bhramari (Humming Bee Breath): Follow with 10 rounds of this soothing technique to quiet your nervous system.
Wrap Up with Yoga Nidra
The routine concludes with Yoga Nidra, often called “yogic sleep.” This is the part most people miss: Unlike regular sleep, Yoga Nidra is a guided practice that fosters body awareness and mental focus. Here’s how to do it:
- Lie down comfortably and observe the sounds around you without judgment.
- Slowly scan your body from toe to head, noticing any sensations.
- Focus on your breath, counting backward from 21 to 1. Repeat if needed.
Bold Question for You: In a digital age where screens dominate our evenings, is it time to rethink how we relax? Could practices like yoga and breathwork be the antidote to our overstimulated lives? Share your thoughts in the comments—we’d love to hear your take!
Remember, while this routine is designed to promote relaxation, it’s not a substitute for professional medical advice. Always consult your doctor if you have health concerns. And if you’re craving more lifestyle tips, from fashion to fitness, explore the Hindustan Times Website and APPs for your daily dose of inspiration. Sweet dreams!
