Before Sleep
Three folds and a long stillness — practised on or beside the bed, ending in so'ham.
In the simplest words
Sleepy-time moves you can do on your bed: curl up small, fold forward, make a tiny bridge, then lie still and listen to your breath say "so… ham…" until you drift off.
Practise along
Step through the postures at your own pace with the arrows, or press play and let each posture time itself. Arrow keys work too.
Child's pose
Breathe naturally
Fold small, forehead resting, and let the exhales grow longer than the inhales.
Learn this pose →Posture 1 of 4
What it is
Curated for the last minutes before lights-out. Forward folds tell the nervous system the day is over; the child's pose and seated fold do that work, a half-bridge releases the lower back, and shavasana hands you to the breath. The final step is not a posture at all: so'ham riding the breath until sleep arrives — most nights it arrives before the step ends.
Where it comes from: Curated by Dharamkira from the classical poses on this page — a sequence, not a scripture.
Rounds & rhythm
Once, in dim light, phone already far away. If sleep comes mid-routine, it has succeeded.
What it is kept for
Racing bedtime minds, restless bodies, building a wind-down ritual.
Before you practise — health first
Everything at half strength this close to sleep. Late pregnancy: rest on the left side for the final steps; skip the bridge.
Every posture, in order
Child's pose
natural breath
Fold small, forehead resting, and let the exhales grow longer than the inhales.
Gentle forward fold
natural breath
Legs long, drape forward loosely — a rag-doll fold, nothing earned.
Half bridge
natural breath
Lift the hips a hand's height, five breaths, and lower vertebra by vertebra.
Shavasana into so'ham
natural breath
Lie still. Let the in-breath whisper "so", the out-breath "ham", and follow it toward sleep.