Yoga for a Better Night’s Sleep

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