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A Gentle Yoga Sequence to Promote Sleep

Insomnia, whether temporary or long-term plagues many of us. In fact, everyone at some point in their life will have trouble falling and staying asleep. One of the most important elements of a good night’s sleep is the ability of the body and mind to disconnect from the stresses of everyday life. A regular bedtime ritual is a great way to send a signal to your body that the day is over and it’s time to rest. Yoga is the perfect way to relax before bed. Gentle poses help the body to let go of stress and tension. Try these poses tonight and enjoy a restorative sleep.

It’s important to set the mood before your evening yoga. Dim the lights, turn off your phone, computer, tv, and any other electronics. Have some soothing music playing. Get into some comfy pajamas, and clear a space for your practice. You can use a mat, or spread out a blanket. It’s all about comfort!

Start in child’s pose. You’ll kneel on your mat, sitting on your heels, and come forward to rest your forehead on the floor. If this is not comfortable, place a block or some other bolster under your forehead to provide support. The feet are together, and the knees can be together for a more intense stretch, or apart for a deeper relaxation. Stretch the arms forward. Rest here for 5 to 10 long breaths.

Slowly make your way out of child’s pose, and come to sit in an easy cross-legged position. You can sit on a pillow or blanket for added comfort. Rest your hands on your knees. On an inhale, begin to rotate the torso forward into clockwise circles. Continue to inhale and circle forward, and exhale and circle back 5 to 10 times. Repeat in the opposite direction.

Remain in the seated cross-legged position. Place the right hand on the floor next to you, and inhale the left arm up, moving into a side stretch. Keep the sit bones rooted into the mat as you lengthen the left side of the body. Breathe here for 5 to 10 breaths, then repeat on the other side.

Un cross the legs, and lengthen them forward. Bend the right knee and draw it in towards the chest. Place the right foot to the outside of the left knee. Turn towards your right knee, place your right hand on the floor behind you, and turn to gaze out over your right shoulder. You should feel a stretch in your right hip. Breathe here for 5 to 10 breaths and repeat on the other side.

Come into a seated straddle. Keep the feet flexed, and knees pointing up. Place the hands on the floor in front of you and walk them forward until you feel a gentle stretch. Hold here for 5 to 10 breaths.

Now draw the soles of your feet together into butterfly pose. Hold your ankles, and hinge forward to allow a gentle opening in your hips. Breathe here, slowly moving more deeply into the forward fold if possible.

Now the best part of yoga, final relaxation! Come to lay down on your mat, covering yourself if you begin to feel cold. Close the eyes, let your legs and arms relax, and lay here in complete relaxation. Stay here for as long as you’d like. If you begin to feel drowsy, you can move from here right to bed and into a peaceful night’s sleep.

We hope this yoga sequence helps you to relax before bed. Do it every night as part of your pre-bed routine. Need more help getting a good night’s sleep? Contact us for help in selecting the perfect mattress for you!