Everyone wants to sleep better, right? Use these 5 simple yoga moves to soothe your nerves & melt into a deep relaxation. These poses may be performed on a mat or in the comfort of your bed. Dim the lights or even turn them off. Turn on some relaxing music or enjoy the silence. Find whatever feels relaxing to you.
Begin your practice in Child’s Pose (Balasana). Kneel to touch your big toes together and sit on your heels. Then, separate your knees about shoulder with apart. Exhale to extend your torso down to the mat. Lay your hands alongside your torso with palms facing up.
Release the front of your shoulders towards the mat, as well as bringing your forehead to touch the mat. Rest here and focus on long inhales and exhales for about 1 minute.RELATED: RECOMMENDED PLANS FOR YOU
To come out of the pose, slowly lengthen the torso and with an inhale, lift from the tailbone as it presses down and into the pelvis to lift the body to find a seated position. If you find it difficult to sit on your heels, place a folded blanket or towel between your calves and the back of your thighs.
Now, lie on your back to prepare for Happy Baby Pose (Ananda Balasana).
Exhale and bend your knees into your stomach. Inhale to grip the outsides of your feet with your hands. Force your shoulders and low back into the mat. Open your knees slightly wider than your torso and then bring them up toward your armpits.
Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands as you pull your hands down to create a resistance. Feel free to statically hold or gently rock side to side for at least a minute. Gently come out of the pose by releasing the legs out long.
This position will get you ready for your Supine Spinal Twist ( Supta Matsyendrasana). Bend your knees and keep your feet on the mat. Draw your right knee into your chest and extend the left leg long. Place your right arm out parallel to the shoulder.
Place your left hand on your right knee and inhale turn your head to the right. On your exhale, use your left hand to guide your right knee across the body for the spinal twist. Hold here for 5-10 deep breaths. Bring your right knee back to center and complete on the other side.
Continue lying on your back with your legs long for Reclining Butterfly Pose
(Supta Baddha Konasana). Bring your feet together into the butterfly pose you did in gym class. Use your hands to wiggle your hips open. Think about your inner groin sinking into the floor. Bring one arm to your heart rest on your heart and the other on your belly.
Relax and breathe deeply for 30 seconds to 1 minute. To come out of the pose, release your legs long and place your arms out long to your sides.
Lastly, we will perform Corpse Pose (Savasana). You want the entire body to be placed in a neutral, relaxed position. Close the eyes & relax the shoulders. Keep your arms long to your side body, but bring your palms face up.
Keep the legs extended and let the feet fall open away from the body. Soften the face and let the tongue fall from the roof of your mouth. Relax your mind and stay here for at least 2 minutes. If you are going straight to sleep from here, gently wiggle out your toes and fingers and roll into your sleeping position.
If you chose the mat option, after wiggling out your extremities, bend the knees and roll your body onto one side in the fetal position. Press yourself up to a seated position. Place your hands to heart center and thank yourself for everything you just did. Have a great night’s sleep—Namaste.
I hope this practice serves you well. The Yoga Journal website– www.yogajournal.com has pictures and videos of the poses we practiced today. Perform this routine at least 2 times per week for maximum benefit.