Ten minutes of yoga to put the day down - a step-by-step to do on the floor, before bedtime

Four lying-down postures, slow breathing, ten minutes: a short sequence to do in pajamas, on a mat or on the bed, to loosen the back, slow down the breath, and signal to the body that the day is over.

Why a short sequence

We underestimate short sessions. We imagine that you need thirty minutes, an online course, sportswear. Yet the best evening practices are exactly the opposite: very short, without muscular effort, done in pajamas, right on the floor or on the bed. Ten minutes are enough - sometimes less - for the nervous system to go from the speed of the day to that of sleep.

What we are looking for here is not "work": it's a transition. The body says "we don't move anymore", the breath slows down, the mind loosens its grip. It's the evening gesture, like turning off the lights one by one.

What you need

• A mat, or a blanket folded on the floor, or simply the bed
• One or two pillows, or a bolster
• Dimmed light
• Comfortable clothing - pajamas do the trick

Ideally, in silence. Failing that, very soft music, without words, at low volume.

The sequence, step-by-step (10 minutes)

1. Installation & breathing (2 min)

Lie on your back, legs slightly apart, arms along the body, palms facing the sky. Close your eyes. Place one hand on your belly, one hand on your chest. Breathe through your nose: inhale for 4 seconds while gently inflating your belly, exhale for 6 seconds while releasing it. Five to seven cycles. The goal: to lengthen the exhalation. It's the one that activates rest.

2. Knees brought to the chest - apanasana (1 min)

Bring both knees towards the chest, wrap them with your arms. Rock very slightly from right to left, a few breaths. This massages the lower back.

3. Supine twist (2 min - 1 min per side)

Arms in a cross, shoulders on the ground. Let both bent knees fall to the right side. Turn your head to the left. Five slow breaths. Then switch sides. Sensations: the back loosens, the hips open.

4. Legs along the wall - viparita karani (3 min)

Move close to a wall, lie on your back and place your legs against the wall, buttocks as close as possible. Arms along the body or palms on the belly. Eyes closed. Stay 3 minutes while breathing deeply. This is THE end-of-day posture: it drains the fatigue from the legs, slows the heart, calms the mind.

5. Savasana - the final rest (2 min)

Come back to flat on your back, legs slightly apart, arms along the body, palms facing the sky. Don't think about anything in particular - just let the body be heavy, be placed. Natural breathing. Stay like this for 2 minutes.

What it does (without promising more than necessary)

This type of supine posture with prolonged exhalation mobilizes what physiologists call the parasympathetic nervous system - that of rest and recovery. Concretely: the heart rate drops a bit, the diaphragm muscle regains its amplitude, muscle tension decreases.

This is not a treatment for insomnia. It's not a guarantee either. It's a signal given to the body: the day is over, we no longer need to be on alert. Some evenings, this is enough to fall asleep. Others, it's simply a gentler way to go to bed.

If sleep disorders are present, if fatigue accumulates, if the heart beats fast when lying down: consult a health professional. An evening practice fits in addition to a real follow-up, it does not replace anything.

Little tip for regularity

The real benefit comes from repetition: the same sequence, every evening, at the same time. The body learns the signal. After two or three weeks, you will notice that as soon as you unroll the mat, something already starts to slow down in you. This is the most interesting effect: the ritual ends up preceding the practice.