Winding Down…Yoga For Better Sleep

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!

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