SLEEP BETTER
A restful night’s sleep is one of the greatest gifts you can give to yourself. Here are a few yoga practices that can help you sleep as soundly a tired out kitten!
All of these practices can be preformed either in your bed or on the floor of your bedroom. I suggest doing this sequence when you are ready to go to sleep, after all the household tasks are completed and you can turn in for the night. If any part of this routine makes you feel overwhelmed or if it feels unsafe at any time, please stop immediately and find a comfortable place to breathe deeply while the sensations dissipate.
Keep in mind the most important aspect of ANY yoga practice is the breath. Try for deep, steady breathing where the inhales are the same length as the exhales.
Breathe your way to more restful sleep!
Alternate Nostril Breath:
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*Take three deep breaths in and out through the nose
*Use the thumb to block off the right nostril and breathe in through the left
*Use the third finger to block off the left nostril and breathe out through the right
*Repeat 9-12 times total
*Use the third finger to block off the left nostril and breathe in through the right
*Use the thumb to block off the right nostril and breathe out through the left
*Repeat 9-12 times (the same number of rounds each side)
*Take three deep breaths in and out through the nose
Legs Up the Wall:
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*Sit down right next to the wall
*Keeping your hips as close to the wall as possible, lay down on your back
*Lift your legs up the wall
*Rest your hands on either side of the body or let them rest on your belly
*Remain here for five minutes breathing through the nose as possible
Reclining Twist:
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*Bend your knees to your chest and catch the outside of the left knee with your right hand
*Use the right hand to guide both knees to the right
*Breathe 15 times through the nose as possible
*Draw both knees back to the center
*Catch the outside of the right knee with your left hand
*Use the left hand to guide both knees to the left
*Breathe 15 times
*Draw both knees back to center
Seated Bound Angle Pose:
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*Sitting on the floor or the bed, connect the bottoms of the feet and make the legs shaped into a large diamond
*Rest a pillow or two between your legs
*Gently fold forward so your upper body can rest on the pillows with your head turned comfortably to one side
*Stay here for 20+ long breaths
Final Resting Pose:
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*Lay in bed with the face up, feet open and palms facing upward
*Breathe steadily in and out through the nose 25 times
