Do you have one of those evenings when you know you might have trouble going to sleep? We all know this feeling. Use the below yoga poses to prepare your body and mind for a better nights sleep.
- Lizard Pose
How To: From downward facing dog, inhale your right leg up behind you and step it on the outside of your right hand, moving your hips and upper body forward. The back knee can either stay up or you can release it onto the mat. You have different options on what to do with your arms. 1. you can keep your hands planted directly underneath your shoulders, pushing the mat away. 2. Get a block (or stack of books) and place it in front of you. Bring your forearms onto the block. 3. Release your forearms all the way to the mat.
Stay here 1 minute then move back into downward facing dog and repeat on the other side, ending in downward dog.
- Locust Pose
How To: From downward facing dog, lower onto your knees, chin, chest and then lower all the way onto the floor. Interlace your fingers behind your back and slide them down, bringing your chest off the floor and you open through the heart. Stay here for 3-5 breaths.
Roll over to come onto your back.
- Standing forward fold
How To: From downward facing dog, slowly walk to the top of your mat, folding your upper body over your legs. Have the feet hips distance apart and a slight bend through the knees. If you want to, you can hold on to the opposite elbow. Ensure that your neck is loose and you are not holding any tension.
Stay here for 5-10 breaths then release the arms and slowly roll up to a standing position.
- Wide-Legged Standing Forward Fold
How To: From mountain pose, step the right foot to the back of the mat. Slightly bring your toes in and press through the outside of your feet. Bringing your hands to your hips. Inhale opening through the front of the body. Exhale fold over, releasing your hands to the mat. You have the option here to put a block underneath your forehead.
Stay here for 5-10 breaths, inhale come onto your fingertips, looking forward. Exhale bring your hands onto your hips again. Inhale slowly rise up with bent knees.
- Janu Sirsasana
How To: From a seated position, extend the right leg out straight in front of you.bring the sole of the left foot on the inside of your right thigh, left knee falling out to the left. Grounding through your sitting bones. Sitting up tall, shoulders away from your ears. Engaging through your core. Inhale your arms over your head. Exhale fold over your right leg. Option to have a block under the head.
Stay here for 10 breaths, then slowly come up and repeat on the other side.
How To: Coming to lie down on your back. Extend your legs away from you, spreading out as much as it feels comfortable for you. Bring your hands either to your side, palms facing up or down, or bring one hand to your heart and one hand to your belly. Close your eyes and start softening through your whole body and release any tension in your body.
Stay here for 3-5 minutes.
Why not listen to any of my online meditations before bedtime? They are a great way to relax even further. Check back next week for more yoga poses you can do for a good nights sleep.