Yoga for Better Sleep!

Are you having trouble falling asleep at night? Did you know that Yoga before bed can fight against insomnia?!  When you calm down your body and your mind before bed, you’re putting yourself in a better position for deeper more restful sleep!
Ready to get to bed? Try 6 of my favorite yoga poses before bed to help you unwind and decompress from your day!

 

1. Child’s Pose

CLDP
  • Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in and, as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
  • Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
  • Stay in this position for 10 breaths.

2. Bridge Pose

BBP

  • lie flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
  • With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
  • Stay in this position for 10 breaths, try lifting your hips as high as you can.

 

3. Standing Forward Bend

stand-for-bend-female-ss

 

  • Stand at the top of your mat in Mountain Pose at the front of your mat. Inhale and reach your arms straight above you.
  • As you exhale, engage your abs and fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of the head toward the floor to create a long spine. Shift your weight forward onto your toes, straightening the legs as much as possible. Place your hands on the ground, fingertips lining up with the toes.
  • Stay in this position for 10 breaths.

 

4. Butterfly Pose

BFP

  • sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
  • Stay in this position for 10 breaths.

 

5. Legs Up the Wall

legsupwall
  • Sit down as close as you can to the wall, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket.
  • Sit with your bottom touching the wall, and then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides, or by your head (this position will stretch your shoulders).
  • Close you eyes and allow your entire body to relax, feeling gravity pulling you down as the wall and blanket support you.
  • Hold for 30 seconds

6. Savasana {aka Corpse Pose}

CRSP

  • Lie on your back and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with the palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with the toes pointing out. Actively shrug your shoulder blades down toward your hips. Lengthen through the spine as much as possible, relaxing your lower back toward the floor.
  • After you’ve found a comfortable position, stay here for as long as you want, around 10 minutes or more, if you can. If you are short on time, remain in Savasana at least until your heart rate slows down and your breath returns to its natural, soothing rhythm.

*Repeat 1-5 as many times as you want, then end with Savasana

Sweet Dreams!

sigg1 copy

Advertisements

2 thoughts on “Yoga for Better Sleep!

  1. This is a timely post…interested in yoga but didn’t like all the spiritual stuff that comes with it…just picked up a CD/book set from Amazon…”Christ centered yoga” and am going to use these “simple” stretches in addition to the book poses.
    Thanks so much!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s