Yoga Poses to Help You Sleep

 Yoga can be a fantastic way to wind down before bed. Here are some poses often recommended for promoting relaxation and better sleep. (Consult a yoga teacher for help in modifying poses if you have pre-existing medical issues, especially those affecting your spine and/or joints.)

Standing Forward Bend

Gently stretching the hamstrings and calming the nervous system, this pose can help reduce anxiety and stress.

1. Start inMountain Pose. Then place your hands on your hips and breathe in; as you exhale, fold forward from the hips (not the waist), trying to lengthen the front of your torso as much as possible—avoid rounding your shoulders.
2. If you can, bring your hands to the floor in front of or beside your feet. If you can’t, cross your forearms and hold your elbows. As you breathe, try to deepen the bend on each exhalation.
3. After anywhere from 30 seconds to a minute, place your hands on your thighs and come back up with a straight back while inhaling.

Cat/Cow

This dynamic movement stretches and strengthens the spine, helps release tension, and encourages relaxation.

1. Get onto all fours, shoulders above wrists and hips above ankles; your back should be in a neutral position
2. Go into Cow Pose by inhaling and simultaneously lifting your bottom while pressing your chest forward, letting the abdomen sink towards the floor, gazing straight ahead. Don’t hunch your shoulders.
3. Go into Cat Pose by exhaling and rounding your spine while tucking in your tailbone, releasing your head towards the floor (don’t force your chin to your chest).
4. Go back and forth between the two poses for up to 10 breaths.

Supine Twist

Gentle spinal twists can aid in digestion and relaxation, releasing tension in the lower back and hips.

Child’s Pose

This pose helps to release tension in the back, shoulders, and neck. It promotes a sense of calm and relaxation.

1. Kneel down and touch your big toes together. Then sit on your heels, moving your knees as wide as your hips. If you find this difficult, place a rolled-up blanket between the tops of your calves and the backs of your thighs.
2. Exhale and lay your torso between your thighs, trying to broaden your lower back and to lengthen your spine up through your neck.
3. Lay your hands on the floor beside you, palms up, allowing the shoulders to open, for anywhere from 30 seconds to 2 or 3 minutes

Legs Up the Wall

Elevating your legs while lying on your back can help reduce stress and anxiety, as well as improve circulation.

1. Place a yoga mat or folded blanket against a wall, and sit on it with either hip as close to the wall as possible.
2. Take a breath, and as you exhale, smoothly move your legs up the wall, turning to lie perpendicular to the wall with your shoulders firmly rooted to the ground. It may take a few tries—don’t get discouraged.
3. Soften the throat by gently lifting the base of your skull away from the back of the neck. Use a small neck support (a rolled-up hand towel is fine) if you need to.
4. Place your arms at your sides, palms facing up. Stay in this position for 5–15 minutes.
5. Be careful to not twist your spine as you come out of the pose

Reclining Bound Angle

This pose opens up the hips and chest and encourages deep breathing, helping to calm the mind. It can be performed with ayoga bolster, a large cushion especially designed for yoga, propped up on blocks, with additional blocks used to prop up your knees. If using a substitute, be sure your back is fully supported.

1. Sit upright, directly on top of your sitting bones, and lengthen your torso with an even pelvis (not tipping in or out).
2. Draw your feet inwards, placing the soles together and allowing your knees to fall to the sides. Draw the shoulder blades together to open your chest.
3. Exhale and lower your back to the floor, leaning on your hands and then forearms for support. Be sure to completely release the lower back.
4. Lay your arms at your sides at a 45° angle, palms facing up. Stay in the pose for 1–5 minutes, then use your hands to press your thighs together before rolling onto your side to come up.

Savasana

Often used at the end of a yoga practice, Savasana involves lying flat on your back and focusing on deep, relaxed breathing. It's excellent for promoting a state of tranquility. You can go into Savasana on your mat or get into bed first—see which brings you more relaxation.

1. Lay down with your legs extended and back firmly sinking into the mat. Place a support under your neck if you need it, and cover yourself with a blanket if needed to avoid becoming chilled.
2. Place your arms at your sides, palms facing upwards. Then soften your face, allowing the tongue to rest comfortably in the mouth, and either turn your gaze downward or close your eyes.
3. Stay in the pose for anywhere from 10 to 15 minutes.

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