Following on from last weeks post, where we had a yoga flow for a good night sleep, this week I’m giving you a few more yoga poses for a good night sleep. Below are poses that can be done as part of the flow, if you have more time or just want that little bit more or you can just do any of these poses individually.
Seated forward fold
How To: Sitting on your mat, stretch your legs out in front of you. Grounding the legs into the mat, pushing through your heels. Sitting tall, grounding through your sitting bones. Inhale your arms over your head, ensuring your shoulders are released down. Engage through your core, pulling your navel to your spine. Exhale, fold over your legs with a straight back. Fold as far as you can with a straight back. When you met your edge, release your hands onto the mat or onto your legs.
Stay here for 5-10 breaths.
Options: You can put a block under your forehead. Sit on a blanket or a block to elevate your hips.
Supta baddha konasana
How To: Sitting on your mat, bring the soles of your feet together, knees falling out to the side. Grab hold of your ankles, the soles of your feet or your toes. Inhale open through the front of the body. Exhale, fold over your legs as far as you can with a straight back.
Stay here for 5-10 breaths, then slowly come back up again.
Parsva upavista konasana
How To: Placing a block on the inside of your right thigh or shin, inhale lengthen through the spine and open up through the heart. Exhale fold over your right leg and place your head onto the block. Stay here for 5 breaths then slowly come up and repeat on the left side.
Reclined hero pose
How To: Coming to a heeling position, sitting tall over your heels. Bring your calves a bit out to the side to make a bit more space. Bring the hands behind you onto the mat, keeping your spine straight, your shoulders away from your ears and pulling the shoulder blades together. You can stay here or you can come onto your forearms, not collapsing through the shoulders. Option 3 is to release your back all the way onto the floor, laying down with sitting on your heels. Choose an option that feels comfortable in your body and stay here for 5-10 breaths, then slowly come out of the pose back to a kneeling position.
Reclining big toe pose (with a belt)
How To: Laying on your back, relaxing your shoulders away from you. Inhale your right knee into your chest. Grab hold of the belt and bring it around your right foot. Exhale your foot straight up into the air, holding onto the belt with your right hand. Make sure your right shoulder is grounding to the mat and away from your ears. Stay here for a couple of breath. Then, with an exhale bring your right foot out to the right with an extended leg. The left hand can be on your left hip. Lower the leg down as far as it feels comfortable.
Stay here for 5 breaths, then slowly bring the right foot back up to the ceiling, bring the knee into your chest and extend the right leg out again. Repeat on the other side.
How To: Lay down onto your back, plant your feet onto the mat, knees pointing up to the ceiling. Ensuring that the feet are hip distance apart. Arms are by your side, neck is long with a gap between your neck and then mat. On your next exhale, bring your hips towards the ceiling, pushing into your feet.
Stay here for 5 – 10 breaths then slowly lower your hips down and hug them into your chest.
Legs up the wall
How To: Sit close to the wall, then lie onto your back, with your sitting bones facing the wall. Move your sitting bones as close to the wall as possible and send your legs up, wiggling your way as close to the wall as you can be. Rest with your arms by your side
Seated cross-legged twist
How To: Coming to a cross-legged position, bring your left hand onto your right knee and right hand behind you. Sitting tall, on your next exhale, engage through your core and look over your right shoulder. Ensuring that you are not yanking yourself into the pose.
Stay here for 5 breaths and then switch sides.
How To: Sitting in a comfortable seat, this can be kneeling, cross-legged or one foot in front of the other. Ensuring that your head is over your heart and your heart is over your pelvis. Release your shoulders away from your ears and close your eyes. Take a few deep breaths here and arrive on the mat. Start tuning out the sounds around you and just concentrate on your breathing. In- and Exhale through your nose.
Stay here for at least 2 minutes.
Try any of these yoga poses for a good night sleep in any order to wind down from your day and get ready for bed. Comment below if you have any rituals that you do to wind down before bedtime or if you have any yoga poses you do before going to bed.
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