Yoga for a good night of sleep

Good sleep is crucial yet often hard to achieve given the daily stress of modern living. If you're aiming for better rest through the night, here is a selection of yoga poses to try before bedtime to help you feel refreshed and rejuvenated in the morning. Hold each pose for around 3 minutes and use a slow and steady breath to soothe yourself.

Balasana (Child's Pose)

  • Kneel on the floor and bring your big toes together and separate your knees as wide as the edges of the mat
  • Exhale and sink the torso onto your thighs bringing the forehead to the mat
  • Relax the hands (pointed to the back of the room) with palms facing upwards

Uttanasana (Standing Forward Bend)

  • Stand with your feet hips width apart, inhaling deeply
  • Exhale and extend your torso forward and over your legs holding onto your elbows or letting your hands rest to the floor (bend your knees if necessary)
  • Gently shake your head “yes” and “no” to relax and loosen your neck muscles
  • When coming out of the pose, slowly roll the body upward

Modified Ardha Uttanasana (Standing Half Forward Bend)

  • Stand at arms distance away from the wall with feet hip distance apart
  • Bending forward, press your hands against the wall until you come to a flat back position with your torso perpendicular to the floor
  • Spread the fingers and press the palms into wall keeping your ears in line with the arms
  • note (if you are too close to the wall, your back and arms will not be able to be fully extended. If you are too far from the wall, you will not be able to bend forward enough)

Supta Baddha Konasana (Reclining Bound Angle)

  • Lie down with your feet on the floor close to your tailbone and bend your knees outward bringing the soles of the feet together
  • Relax your arms on the floor about 45 degrees away from your torso, palms facing upwards

Viparita Karani (Legs Up The Wall Pose)

  • Find some empty wall space and sit down bringing your left or right hip as close to the wall as possible
  • Gently roll your legs up the wall as you lie onto your back
  • Relax your arms by your sides

 Image via Dazed But Amazed

 

 

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