Picture this: it’s midnight – you’ve put the kids to bed, finished work and are ready for some much-needed shut-eye. The problem is, neither your mind or body will cooperate.
If you can relate to this dilemma, you’re not alone. However, by simply practising these yoga poses for sleep, restless nights will be a thing of the past.
#1 Virasana (hero pose)
The hero pose gently stretches your knees and ankles, by allowing lubricating fluid to flood these regions. Start in a seated pose, resting your glutes on your heels, while placing the tops of your feet on the floor.
#2 Marjaryasana (cat pose)
On your hands and knees, roll forward. Then, exhale while tilting your head and tailbone towards the ground, arch your spine into a C-curve and pull your shoulder blades apart.
#3 Bitilasana (cow pose)
From there, transition into the cow pose by arching your head and tailbone toward the ceiling, while hollowing out your lower back. To loosen up your spine, flow between the cat and cow poses with the pattern of your inhales and exhales.
#4 Child’s pose
Sink your hips to your heels, and place your chest between your thighs. From this position, your big toes should be touching and your knees are far apart to help you settle and breathe deeply.
Resting your forehead on the ground, place your fingertips in front of you, stretching through your arms.
#5 Modified sucirandhrasana (figure four against the wall)
Rolling onto your back, point your tailbone towards the base of a wall (or another flat surface). Place your glutes 30cm away from the base of the wall. Place the heel of one foot on the wall, flex the opposite foot and place your ankle on top of the opposite thigh.
#6 Ananda Balasana (happy baby)
Bring both knees toward your chest and grab your big toes with your index and middle fingers. Pull your heels toward the ceiling, keeping your tailbone on the floor. In this pose, your can rock back and forth to massage your spine.
#7 Savasana (corpse pose)
Place your feet on the corners of the mat, allowing your toes to fall open. Release your hands (with your palms facing up), so the backs of your hands are resting on the mat, a few centimetres from your hips.
From there, simply close your eyes and empty your mind of all thought, while letting your breath flow naturally.
If you’re interested in integrating more yoga for sleep into your nightly routine, simply call or email our talented team today.
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