Written by: Sarah Wnenchak
Legs up the wall (Viparita Karani)
Calms the mind; releases and stretches the legs; relieves the back
– Lie flat on the floor with your legs up the wall
– Your glutes can be a couple inches from the base of the wall or farther from the wall if too intense.
– You can use a rolled up blanket, block or bolster for extra support under the lower back.
– Hold for 5-10 minutes
Child’s pose (Balasana)
Calm’s the nervous system; stretches hips, thighs, back, ankles; physically and emotionally grounding
– Come to a kneeling position on the floor with knees either together or apart
– Big toes touching
– Sit back towards your ankles
– Arms can either be extended in front of you with palms down or by your sides with palms up
– Forehead comes down to the floor or you can place a block or a rolled up towel underneath of it
– Hold for 5-10 breaths
Reclining Bound Angle Pose (Supta Baddha Konasana)
Relieves stress; stretches inner thighs, groin; hips; stimulates abdominal organs
– Lie on your back with the bottoms of your feet touching and your knees splayed open
– If there is discomfort in the hips, you can place blocks or bolsters under your thighs
– Arm are out wide with palms up (if another arm position is more comfortable, feel free to switch positioning)
– Hold for 3-5 minutes
Do one or all three of these postures before bed and then move in to the best form of Savasana aka sleep! Happy Dreaming!