This ‘anti-cortisol’ yoga pose is the missing ingredient in your nighttime routine

Give it a try tonight

Sick of buying into expensive wellness trends that leave you no less stressed than before? It’s time to try this surprisingly simple pre-bed yoga trick. 

Winding down after a long day is no easy feat for most people in this day and age. 

Whether you’ve spent your waking hours outnumbered by young children, ticking off a long list of overdue life-admin tasks, or glued to your computer at work, the pressure to switch off our bodies and minds before bed can sometimes feel like an impossible task. 

But, as we know, rest is one of the most essential ingredients for a happy and functional life, so finding achievable ways to bring down our cortisol levels at the end of each day is a mission most of us will begrudgingly continue to embark on. 

Sure, there’s no shortage of sleep-bolstering supplements and anti-stress techniques pitched to us every day from well-intentioned wellness experts and brands, but many of these stress-releiving trends fail to deliver the results people desire, instead wasting their time, effort and money.

Enter this ‘anti-cortisol’ yoga pose, a simple, yet surprisingly effective nighttime practice that could very well be exactly what we need to banish any pre-bed anxiety and stress. 

Unlike some yoga poses only mastered by the flexi pros, this restorative pose, known by its Sanskrit name viparita karani, doesn’t require any yoga experience, strength or flexibility. In fact, all you’ll need to give it a go is a sturdy wall and 5 to 20 minutes. 

All you need is a wall and a spare 15 minutes. Image: Pexels

Simply lie on your back against the ground (a mat or towel might be necessary if you’re dealing with hardwood floors) and place your legs flush against a wall at a right angle. If the pose is uncomfortable for any reason, simply make adjustments as needed, such as placing a pillow under your head or lower back. 

According to wellness and yoga gurus all over the internet, practising this simple pose for just 5 to 20 minutes every night can help your nervous system regulate itself after a busy day, as well as drain fluid that may have accumulated in the lower limbs and improve circulation.

Unlike pricey supplements and TikTok-endorsed bizarre wellness hacks, this pose is completely free, surprisingly simple and doesn't require much time or energy. 

How to stack your wellness habits for better results

If you’re someone who is short of time at the end of the day, time-consuming habits and 12-step skincare routines just aren't a commitment you’re likely to stick to regularly. Luckily, there are plenty of pre-bed rituals you can stack on top of this pose for the sake of efficiency. 

While you’re posing your stress away, consider adding in a session with your LED mask, committing to a round of well-intentioned breathwork or meditation, or listening to the music, podcast or audiobook you tend to play before bed. You can also use the time to catch up on your end-of-day debrief and office gossip with your significant other.

With Aussies boasting some of the highest burnout rates in the world (61 per cent compared to a global average of 48 per cent), taking the time each evening to pause, reflect, and send your body a signal that it’s time to wind down has never been more essential. 

So, after putting the kids to bed and loading up the dishwasher tonight, give this restorative pose a go and reap the well-deserved benefits.

Originally published as This ‘anti-cortisol’ yoga pose is the missing ingredient in your nighttime routine