Evening Journaling and Yoga Practice

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You spend most of your day getting things done–whether it’s working, running errands, or taking care of your home or your family. Before you know it, evening has arrived and you feel like you’ve spent your energy on everything (and everyone) else other than yourself. And by the time you rest your head on your pillow, you’re wondering where the time went and why there never seems to be enough of it. Any intention setting you previously attempted seems to fly out the window.

Sound familiar?

As you already know, it’s easy to let what you intend for your day get sidetracked. That’s why it’s important—yes, even on those chaotic days—to make time for yourself to unwind, process the day, and reflect on what you want more of moving forward. This 10-minute evening yoga ritual includes intention setting for the day ahead and a physical practice to prepare your body for a sound night of sleep.

10-Minute Evening Yoga Ritual for Intention Setting

The end of the day is an optimal time for reflection. As part of your evening yoga ritual for intention setting, consider the following questions. You can ponder your answers or jot them down in a notebook or your phone, so the next day you can remember to focus on the intentions you set the night before. Try not to label anything as “good” or “bad.” Simply record your answers:

• What is one thing that made you feel grateful today?
• If you had to pick one word to describe how today felt, what would it be?
• If you had to pick one word to describe how you’d like tomorrow to feel, what would it be?
• What is one thing you can do tomorrow that will bring you joy?
• What do you want to accomplish tomorrow? Why?
• How will you feel when you accomplish it? How can you support yourself if you don’t?
• Set an intention for tomorrow. It can be a word that expresses how you want to feel, such as “ease” or “peace,” or it can be a more specific sentence that motivates you, such as “I will stay in the present moment,” or “I am open to connection.”

Once you’ve completed this exercise, you are ready to wind down your body physically and emotionally so you can prepare for a good night’s rest. Consider this evening yoga sequence a way to end your day and honor the intention setting work you have done.

1. Extended Puppy Pose with Shoulder Stretch (Uttana Shishosana)

Let whatever happened during the day (metaphorically) slide off your back in this pose.

How to:

1. Start on your hands and knees.
2. Slide your hands forward, shoulder-distance apart, and lower your chest toward the mat while keeping your hips over your heels. Rest your forehead and forearms on the mat as you reach your sitting bones toward the wall behind you. Pause here for 5 to 10 slow breaths or for as long as you’d like.

2. Thread-the-Needle Pose

This pose is a slight inversion, which is an opportunity to see things from a new perspective. Notice any thoughts that come to mind in Thread-the-Needle Pose, and continue to let them go.

How to:

1. Return to hands and knees.
2. On an inhalation, lift your right arm and open your torso toward the right side. On an exhalation, thread your right arm underneath your body and twist your torso toward the left. Bring your right shoulder and the right side of your head to touch the mat. Press down into your left hand to increase the intensity of the stretch. Relax into the twist for 5 to 10 breaths. Repeat on the opposite side.

3. Wind-Relieving Pose

This pose is an engaged stretch for your lower back and hip flexors. It’s also thought to massage your internal organs.

How to:

1. Lie on your back with your legs straight and your arms at your sides.
2. On an exhalation, draw your right knee toward your chest. Wrap your hands around your shin or take a strap or belt around your shin and hold on to either end of it. Rest your head on the mat or lift your head and draw it toward your right knee. Pause here for 5 to 10 breaths. When you’re ready, release your right leg and repeat on the opposite side.

4. Reclining Hand-to-Big-Toe Pose, Variation (Supta Padangusthasana)

Imagine yourself melting into the floor in this pose. Let the felt sense of being grounded restore energy to your body and mind.

How to:

1. Lie on your back with your legs outstretched straight and your arms at your sides.
2. On an exhalation, lift your right leg toward the ceiling. Grasp your calf or thigh or wrap a strap around your thigh and hold onto either end of it. Lift your head off the floor and bring it as close to your right knee as you can. If this is uncomfortable for your neck, keep your head on the mat. Stay here for 5 to 10 breaths. When you’re ready, release your right leg and repeat on the opposite side.

5. Supine Twist (Supta Matsyendrasana)

Use this Supine Twist to quiet the mind in preparation for a restful night of sleep.

How to:

7. Lying on your back, exhale and draw your right knee in toward your chest. Extend your right arm on the mat at shoulder height while gently guiding the right knee across your body until your torso twists, keeping your shoulder blades relaxing toward the floor. You might turn your gaze toward your right hand as you linger in the pose for 5 to 10 deep breaths. Close your eyes, and turn your attention to the rhythmic flow of your breath. No matter how many different thoughts arise, keep returning to your breath. When you feel ready, complete the pose on the opposite side.

6. Easy Pose (Sukhasana)

With each inhalation in Easy Pose, imagine that you’re calling back any of your power you may have unknowingly given away during the day. With each exhalation, imagine that you’re breathing out whatever attitudes no longer serve you. Stay with this meditation until you feel an inner sense of balance.

How to:

1. Come to a cross-legged seat on the front edge of a folded blanket. Pull back your buttock flesh until it feels like you’re grounded through both sitting bones. Rest your palms gently on your knees or thighs. Close your eyes and bring your full attention to the breath.