Bedtime Yoga Routine To Help You Fall Asleep

Falling asleep can sometimes be so difficult, and it just becomes an endless loop of jumping from one though train to other. If I don’t fall asleep before the thoughts start appearing, I’m in for a looong night.

You’d think that being tired, or even exhausted would make it easier to shut down and drift off, but more than often, it makes it even more challenging.

The real panic hits you when you start calculating how much time you have to sleep if you instantly fall asleep!

Luckily, we have a yoga guru around that showed us this simple sequence that takes 5 minutes to complete, and is extremely helpful when it comes to body and mind relaxation, and it really helps in falling asleep faster.

The amazing thing is, you can do this sequence in your bed, so you can just drift off after the last pose.

These are not demanding type poses that will get your heart racing, but the restorative ones, so you’ll be holding them a little longer than you usually would in other sequences.

The golden area is holding each pose between 12 and 15 slow breaths, which translates to around a minute per pose. Some poses are “one sided” so you’ll cut the breath repetitions in half, and complete the other half on the other side.

1. Seated Spinal Twist

Seated Spinal Twist

If you didn’t know by now, twists are amazing when it comes to promoting relaxation throughout the entire body, and they really calm the mind.

Start off the twist in a seated cross legged position, then cross one leg over the other one, placing the foot flat on the floor, or bed. Lift your arms up gently, and twist your entire body toward the leg that is with its foot down. Keeping your back straight is very important!

You can use your arms to deepen the stretch.

Stay in this position for 6-7 slow breaths, and than do the same for the other side.

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2. Seated Side Stretch

Seated Side Stretch

We’re starting with a cross legged position again, however instead of twisting, we’ll bend. Bring your arms overhead, and bend to one side while keeping a straight back. If you bend to the right, keep your left arm overhead, and vice-versa.

You should feel a very deep stretch here that will ease the tension in the obliques, shoulders and neck – this will relieve anxiety and stress.

Stay in this position for 6-7 slow breaths, and than do the same for the other side.

3. Straight Legged Forward Fold

Straight Legged Forward Fold

Forward folds are famous for being ones of the most relaxing yoga poses. They soothe headaches and calm your mind, and stretch your hamstrings, shoulders and spine.

If you can’t reach too far, don’t sweat it too much. The point in pre-sleep yoga is to get enough of a stretch without putting your body under pressure.

Start by putting both legs in front of you. We recommend swapping between flexing and pointing the toes halfway through the breathing, but you can do whichever is more comfortable.

Take a deep breath while lifting your arms overhead, and when you exhale slowly fold over your legs, and grab onto your feet, shins or knees.

Let your head and neck relax, and your body to sink.

Stay in this position for 12-15 deep, relaxing breaths.

4. Child’s Pose

Child’s Pose

If a pose can make you feel calm and safe, it is child’s pose. It will stretch your shoulders, neck and back, and is great for relieving tension.

Start onto all fours, and keep your knees parallel. Slowly push your hips back until you can feel your feet with your sit bones. If it is more comfortable, you can start off by with your knees wider than your hips, and the toes on your feet touching.

Allow your forehead to softly touch the ground, or bed, as you stretch your arms forward. This is where you feel a deep stretch.

Stay in this position for 15 breaths.

If is very important to keep an eye on your breath. The reason behind it is that we don’t want our mind to get busy, so we keep it occupied with the breath.

If breathing alone can’t keep your mind occupied, try counting to four when inhaling, than back to one when exhaling.

Tags : SleepYoga

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