Yoga to Improve Sleep

Child’s Pose (Balasana)

  • Start on your knees and rest chest and belly on one or two stacked pillows.
  • Knees should be wide apart and big toes are touching.
  • Rest right ear on the pillow.
  • Close eyes and relax the jaw and belly.
  • Arms rest at the sides of pillows.
  • Focus attention on breathing. Rest for 45-60 seconds.
  • Repeat on other side.

Locust Pose (Salabhasana)

  • Begin in the Plank Pose and inhale while lowering to belly.
  • Clasp hands behind back.
  • Exhale and push tops of feet into floor.
  • Inhale.
  • Life chest and arms.
  • Look forward.
  • Hold pose for 30-40 seconds.
  • Exhale.
  • Repeat 3 times.
  • When releasing, push back to a Downward-Facing Dog.

Head to Knee Pose (Janu Sursasana)

  • Sit on floor without slouching.
  • Extend legs straight.
  • Bend right knee and open hip.
  • Bring sole of right foot into inner left thigh.
  • Press right knee towards the ground.
  • You can use a cushion if the knee doesn’t reach the floor.
  • Inhale and lengthen the spine.
  • Exhale when bending forward from hips over left leg.
  • Keep spine and neck long.
  • Place hands on either side of the left leg.
  • Gaze at big toe of left foot.
  • Focus on the breath.
  • Hold for 30-40 seconds.
  • Repeat on either side.

Bound Angle Pose (Baddha Konasana)

  • Sit on floor with straight back.
  • Bring soles of feet together in front.
  • Hands hold the feet or ankles.
  • Bring feet as close to groin as possible without pain and slouching.
  • Inhale and lengthen spine.
  • Exhale and bend forward from hips.
  • Keep spine long.
  • Breathe in and out as muscles relax.
  • Hold for 12-15 breaths.

Wide Angle Seated Forward Bend Pose (Upavistha Konasana)

  • Sit on floor with straight back.
  • Straighten legs in a “V”.
  • Place hands behind butt for balance.
  • Only go as wide before you feel pain.
  • Inhale.
  • Lengthen spine. Lower back should not round.
  • Exhale.
  • Bend forward from hips.
  • Place hands in front.
  • Focus on breaths.
  • Lengthen spine when inhaling and relax forward with exhaling.
  • 12-15 breaths.

 

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