By Metcan 
Night often is just an extension of digital daylight. After work, many people continue to scroll through their social networks, watch videos, reply to messages, or browse their emails before going to bed. Too much time spent on screens makes it physically challenging to disconnect from daily tasks.
Following a proper night routine that does not involve the use of any digital devices can provide an opportunity to relax. Including gentle yoga in this routine can assist in redirecting attention from emails and alerts to breathing, movement, and relaxation.
It is not necessary to totally refrain from using digital devices during the nighttime. However, it is still important to set aside some time before going to bed to stay away from the phone, tablet, computer, and TV.
Instead of watching a screen, people can engage in some other activities that can help them switch from daytime responsibilities to nighttime leisure. Reading a book, writing a diary, listening to music, or even doing some gentle exercises is possible.
Yoga can fit seamlessly into a routine because it does not require many tools and can be adjusted for different levels of health.
Yoga combines physical exercise with breathing and being aware of what is happening.
A good evening routine will make you want to relax instead of doing something exciting. People who are looking for yoga to help with stress will benefit more from taking classes at night that are free from distractions from the world of electronics.
It should not be something strenuous; there may be gentler exercises, stretches, and breathing.
Child Post is a position that will help you unwind. Focus on breathing and allow shoulders and neck to get more relaxed at this time.
The transition from Cat Pose to Cow Pose will allow easy movement of the spine. Each movement should be synchronized in terms of breathing so that people do not do movements fast.
Seated Forward Bend Pose will help slightly stretch the back of your body. You should relax and avoid taking the position.
Position de jambes contre le mur
This restorative posture needs a reclined position with legs on the wall. Stay in the position as you breathe deeply.
Soft Supine Twist
The lying spinal twist can be included towards the end of the session. Proceed slowly and avoid forcing yourself into any discomfort.
Incorporate Other Non-Screen Activities in Your Evenings
The practice of yoga can be enhanced with a more general routine of evening activities. After your yoga session, consider doing:
- Reading a physical book
- Journaling
- Preparing clothes for the next day.
- Practicing deep breathing
- Listening to relaxing sounds without any screens.
- Sipping a non-caffeinated drink in the evening.
- Keeping your bedroom free of unnecessary devices.
- Establishing a routine will help remove you from the online world.
A long practice not required for forming a habit. The practice of 10 to 20 minutes of easy yoga can help to gain some relaxation time.
Beginners can try some easy moves and then build a suitable routine. Consistency is more important than having long or frequent sessions.
Place your yoga mat somewhere very easy to access; choose a specific time to start the screen-free period. Remember to put your phone on silent or somewhere out of sight during practice.
Make sure to not consider the routine as another obligation that you have to perform flawlessly. Some nights you might have just 20 minutes of yoga practice while others might only permit five minutes of stretching or breathing.
Establishing a routine without screens in the evenings can make a gap between daytime use of screens and bedtime. Gentle yoga is a good addition to this routine, allowing a shift of focus to the body, breathing, and being in the present moment. Regardless of whether you practice for five minutes or twenty minutes, applying yoga for stress release as part of an effective routine in the evenings will ensure a smooth transition from the use of screens.