Quick & Gentle Sequence To Help You Sleep Better
We’ve all had a night, or two or three, where it feels impossible to fall asleep. There are numerous reasons that can cause a lack of quality shut-eye. Daily stresses, to-do lists and excessive thinking are all common culprits that can prevent us from getting a great night of sleep.
A gentle, restorative yoga practice just before crawling into bed can be your saving grace to get a restful night of sleep so that you can have a happier, more energetic tomorrow.
Practice this short sequence while breathing long, deep breaths in-and-out of the nose to help you calm your mind, release physical tension and relax you into a great night of rest.
You’ll be thanking yourself tomorrow.
Standing Forward Fold
While standing, place your hands on your hips.
Breathing in – feel your spine lengthen as you extend up through the top of your head.
Breathing out – hinge forward and fold, not from your lower back, but from your hips. Feel your tailbone reach up toward the sky.
Grab a hold of your elbows and give a generous bend to your knees.
If it feels good, gently sway your torso from side-to-side.
If the back of your body is pretty tight, you might feel resistance in this pose. If so, widen the stance of your feet and give a deeper bend to your knees.
Focus on lengthening and balancing your breathing.
As you inhale – feel the expansion of your breath in the lower back.
As you exhale – feel the torso become heavier and allow your neck, shoulders and lower-back relax even more.
Stay for 10 breaths or more…
When you’re ready to come out of it, breathe in deeply and slowly rise to stand.
Wide-Legged Child's Pose
Begin on your hands and knees in a tabletop position.
Bring your big toes together to touch and let your knees open wider than your hips.
Walk your hands out, away from your body and let your torso rest between your thighs bringing your head to the floor. (If the head doesn’t rest comfortably to the floor, place a pillow or block under the forehead for support.)
As you breathe in – feel your breath expand along your spine, down into your lower back.
As you breathe out – feel your torso relax heavier and the weight of your hips sink more toward your heels.
Stay in this pose for 10 breaths or more.
Puppy Pose
Begin on your hands and knees in a tabletop position.
Keep your hips aligned directly over your knees. Then begin to walk your hands away from your body and let your chest sink down closer towards the floor.
Rest your forehead on the floor (or on a block or pillow if it doesn’t touch comfortably)
As you’re breathing in – feel the lungs expand on all four sides of your torso.
As you’re breathing out – press your hands into the ground and encourage your chest to relax heavier toward the floor.
Stay here for 10 breaths or as long as feels good.
Reclined Bound Angle
(It’s not necessary, but it might be nice to have 2 blocks or 2 pillows accessible for this pose)
Lie on your backside, then bend your knees and bring the bottom of your feet together to let your knees open wide.
If you feel resistance in the thighs, hips or lower back- place 2 blocks or 2 pillows under the knees for more support.
Stay for 10 breaths or however long feels appropriate.
To come out of it, place your hands on the outside of your knees and help them back up.
Gentle Twist
While lying on your backside, bend your knees and hug them in towards your chest. If it feels nice, rock from side-to-side to massage your back.
Then, extend both arms out to a “T” shape, feeling both shoulders and palms press down equally.
With your knees still bent in towards your chest, allow them to drop to one side. Then, turn your face to look in the opposite direction of your knees to complete the spinal twist.
Keep your feet close towards your bottom in the twist, but then allow your knees to move slightly away from your chest to feel the twist happen further up your spine. Notice where your spine feels the best stretch and allow the knees to rest there.
If you feel resistance in the pose, place a block or pillow under the knees for support as you twist to the side.
Stay for 10 breaths or more, then repeat on the other side.
Legs Up The Wall
(This pose might feel nice using the support of the pillow beneath the lower back)
Find a wall with some free space. Near the wall, lay down on your side in a fetal-like position with your knees bent towards your chest. Scoot your bum as close to wall as you can.
Then slowly roll onto your backside and allow your legs to extend up the wall. (If this isn’t comfortable, this is where you might want a pillow placed under your lower back for more support, before your roll to your backside.)
Bring your arms out to the side in a T-shape(not pictured here) and let your palms face up to relax the shoulders.
TRY A FEW VARIATIONS WITH YOUR LEGS
1. Keep them extended straight up the wall
2. Allow them to open into a wide “V” shape
3. Bring the bottoms of your feet together and let your knees open wide, creating a diamond-like shape.
Stay here for 10 breaths or as long as feels good.
Savasana
For the final resting pose, you might choose to do in bed.
Lie on your back with your arms at your sides and stretch your legs out long.
Lift your chest slightly and bring your shoulder blades closer together.
Stretch your fingers and toes by splaying them wide. Then, circle your hands and feet to help relax your wrists and ankles.
Focus on your breathing and eventually bring your body to a comfortable stillness.
As you’re breathing in – feel the breath expand in your chest, then your rib cage, down into your belly.
With each breath out – mentally say “I allow myself to completely relax” as you feel the breath leave your belly, then rib cage, then the chest.
Focus on feeling the sensation of your breath in the body for 10 breaths or as long as needed to let yourself sink into a deep restful state.
How did you sleep? Did this help? Let me know – tomorrow of course!
Do you have questions? Leave a comment below or contact me directly here.
I’m always happy to help!