Many of us struggle to sleep after a day packed with technology! Our expert stopped by to bring us 4 relaxing yoga poses that will help you calm down and get ready for a great night’s sleep!
Relax with these yoga poses
It happens to the best of us — no matter what we do, even if we’re super diligent turning off our electronic devices and light screens an hour before bed, brushing our teeth, jumping in pajamasFinally snuggle up in bed, we can’t fall asleep.
It’s especially frustrating when we have a big event the next day and really need to sleep.
Incorporating a short, relaxing yoga routine or poses or two before bed can help you fall asleep faster and with less frustration.
So try the following four yoga poses to see if a little stretching and mindfulness can clear your busy mind and relax your body.
Get down on the floor with your knees hip-width apart, and put your feet together behind you so that your toes are touching each other. Now sit on your lower legs with your feet on the floor and heels up. Take a deep breath slowly and sweep your hands up, reaching the ceiling.
Exhale, fold your body forward and down to the floor, extending your hands in front of you. Your stomach and torso will rest on top of your thighs and your forehead should rest gently on the floor.
Relax your arms on the floor in front of you with your palms flat on the floor.
legs on the wall
You will need a clear floor and wall space for this pose. Lie on your back near the wall where you can get your sitting bones – choose a comfortable position.
Walk up to the wall with your feet so that your legs are fully lifted and in love with them but resting on the wall. Open your arms at your sides, and rest on the floor with your palms raised. Breathe deeply and slowly.
Reclining angle binding position
Start by sitting with your legs extended in front of you. Bring your knees toward your chest and your heels as close to your pelvis as they are comfortable. Then turn your heels toward each other and press your feet together.
Your knees will naturally fall toward the sides of your body. Slowly begin to bend into the floor, supporting your upper body with your elbows on the floor for a gentle, safe incline until your entire back is pressed to the floor.
Before you fully relax into the position, lift your chest slightly up, allowing your shoulders to extend and pressing your shoulder blades together into your back. Then go back to the ground. This shoulder movement provides support for your spine. And if your thighs are tight, that’s okay.
Do not be tempted to squeeze your knees with your hands; You risk getting tired and that can be painful. Just breathe deeply and try to relax.
knees to chest
Lie on your back with your legs extended straight from your hips. Draw your knees toward your chest and wrap your hands around your legs. Breathe in and as you exhale, relax your shoulders, allowing your back to lie on the floor and your chest to expand.
To lengthen your spine, try to bring your tailbone down toward the floor as well.
Do these poses for as long as you like, but if something becomes uncomfortable, stop, take a break and reassess.
While practicing yoga before bed, it is especially important to listen to your body, relax the poses, and breathe.
Focusing on your deep breathing can do wonders to calm your mind and release tension in your body.
Updated July 9, 2018.