Yoga for Stress & Better Sleep: A 2-Week Home Plan
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- Title tag: Yoga for Stress & Better Sleep: A Simple 2-Week Plan
- Slug: yoga-stress-better-sleep-2-week-plan
- Meta description: Follow this gentle, two-week yoga plan with short morning and evening practices to reduce stress and improve sleep quality.
- Keywords: yoga for stress, yoga for sleep, evening routine, morning stretch, gentle yoga plan
Intro
Small, consistent practices compound. This two-week plan pairs short morning mobility with calming evening breath and restorative shapes.
Weekly cadence (repeat for Week 2)
Mon / Wed / Fri – Morning (10 min)
- Half Sun Salutations x3
- Low Lunge → Half Splits (1 min each side)
- Down Dog (5 breaths) → Forward Fold (5 breaths)
- Seated twist (5 breaths/side)
Tue / Thu – Evening (12–15 min)
- Box Breath 4–4–4–4 (2 min)
- Supported Forward Fold (4 min)
- Reclined Butterfly (4–6 min)
- Legs Up the Wall (4 min)
Sat – Mobility + Walk (15–20 min)
- Cat–Cow, Thread the Needle, Lizard, Figure-Four Chair
Sun – Full Reset (30 min)
- Gentle flow + 10 minutes of guided relaxation (Yoga Nidra or body scan)
Sleep hygiene add-ons
- Dim lights 60–90 minutes before bed.
- Keep the bedroom cool and screen-free.
- Try 4–7–8 breath in bed if the mind spins.
Closing & CTA
Track your energy and sleep quality for the two weeks—you’ll likely notice calmer evenings and easier mornings. Want accountability? Join our Evening Unwind series at Zen Shore Yoga.
