What kind of yoga is better before bed?

Before bed, choose practices that reduce effort rather than increase it. Gentle floor-based movement, supported forward folds, comfortable twists, restorative postures, quiet pranayama and Yoga Nidra are generally more appropriate than a vigorous heat-building sequence.

The exact postures matter less than the direction of the practice. Move more slowly. Reduce muscular effort. Let the breath become quiet. Dim the stimulation around you. If a posture feels demanding enough that you are striving, it is probably not serving the purpose of an evening practice.

Traditional yoga recognises that practice changes according to purpose. At night the purpose is not to prove capacity; it is to prepare the system for letting go.