Good personal hygiene extends beyond simply being clean and nicely groomed. It includes habits and practices, such as sleeping well, that can improve your overall health and prevent sickness. In this video, John Campbell, an assistant professor of religious studies at the University of Virginia, and a longtime Ashtanga yoga teacher and practitioner, offers a specific yoga sequence to help you slip into a sleep state and improve the quality of your night’s rest, which has many positive physical and mental benefits. Find balance and total relaxation in this routine, featuring Shoulder Stand, Plow Pose and Lotus Pose, that you can do anytime to prepare your body for quality shuteye.

Related: The Science Behind Meditation, Yoga, and Your Sleep