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musings on yoga

Yoga for a Better Night’s Sleep

8/7/2017

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How often do you lie awake at night? Ease into a restful night with a yoga practice focused on deep breathing to calm your mind and release physical tension.  This combination of breath and movement activates your parasympathetic nervous system, which helps counteract stress.  Use a block or pillow under your forehead in several of these poses to encourage deeper relaxation.

In 10 Minutes:
  • Child’s pose - 1 minute
  • Standing forward bend - 1 minute
  • Lizard pose - 1 minute on each side (block under elbows if needed)
  • Locust pose - 1 minute
  • Wide-legged standing forward bend - 1 minute (block under forehead)
  • Half butterfly - 1 minute each side (block under forehead)

In 20 minutes, do poses above, then add:
  • Seated forward fold - 1 minute (block under forehead)
  • Reclined bound angle pose on bolster - 2 minutes
  • Seated wide angle pose - 1 minute each side (block under forehead)
  • Reclined hero pose on bolster - 3 minutes
  • Reclined big toe pose - 1 minute each side

In 30 minutes, do everything above, then add:
  • Supported bridge - 1 minute (block under tailbone)
  • Legs up the wall - 3 minutes
  • Seated twist - 1 minute each side
  • Seated breathing with hands resting on knees - 3 minutes
  • Savasana (corpse pose) - 4 minutes


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    The Namaste From NiMaSte Blog is written by the Nimaste Yoga staff.

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