Yin yoga holds poses for a long time, without forcing, in letting go and breathing. Here is a short sequence of four poses to practice in the evening before sleeping, to loosen the knot of the day a bit.
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When thoughts keep looping when trying to sleep, you can try a very simple shift: lengthening the breath. Here is the exercise, in detail.
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On the edges of paths, a modest legume with yellow-orange flowers goes almost unnoticed. The bird's-foot trefoil (Lotus corniculatus) nevertheless carries, in the memory of herbalists, a gentle reputation: that of accompanying sleep and soothing evening nervousness.
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