Overview:
A minimal bedtime routine centered on Gomukhāsana (arm or seated variation) to calm the nervous system and improve sleep quality.
Steps:
1) Prepare: Dim lights; silence devices.
2) Practice: 1–2 minutes Gomukhāsana variation, right/left symmetry; add gentle seated folds.
3) Close: 3–5 minutes of quiet, slow breathing in Śavāsana.
Benefits:
• Eases restlessness; may reduce nighttime arousal.
Precautions:
• Keep intensity very low; no breath-holds.
Suggested Duration & Tips:
• 5–8 minutes before sleep, nightly.
• Comfortable, non-restrictive clothing is fine at bedtime.