3 yoga poses for better sleep

Yoga can be 90 minutes filled with sweat and flow and it can be a 5 minute sequence before going to bed. In fact, some of the most beneficial aspects of a yoga practice, are the very subtle ones, the ones caused by slow movements, silence, self-care and breath. 

We live in such a fast-paced environment resulting in our senses always being stimulated, which affects our nervous system, and then our overall health. That's why a soothing practice of deep breaths and soft movements at the end of the day, can help you relax into a great night's sleep. Take a few minutes before bedtime, or earlier in the evening, to lower stress levels and come back into your body, as you unwind.  

Focusing on your breath while in the poses is essential, letting the exhales stimulate the nervous system to release and the poses to help relieve tension from the physical body. By calming the mind and relieving tension in the body, you're putting yourself in a better position for restful quality sleep.

Legs up the wall

This simple pose, performed against a wall, is perfect for evening relaxation and stress relief. In inverted poses, such as the legs-up-the-wall pose, gravity helps the the blood rush back down to the heart and head, which has a soothing quality and can help clearing up your head. It also helps drain lymph and lactic acid from the legs as it stimulates the lymphatic system and overall increases circulation. Legs up the wall also relieves lower back tension, soothes swollen and cramped feet and legs and stretches the hamstrings and lower back. 

Sit on the floor facing a wall. Swing your legs up so that your buttocks are square with the wall and as close to it as possible while resting your entire back on the floor. Extend your legs up the wall. You can put a pillow or bolster underneath your hips to make this pose a little easier and more supported. Extend your arms alongside your body with your palms facing up. Stay in the pose for five paminutes or longer, with the eyes closed. 

Child’s pose

The essential resting pose in many yoga classes, child’s pose helps to calm the mind and relieve tension in the body. As we press our head down and find silence and relaxation in the pose, we get beneficial stimulation of the nervous system as we support our bodies in its natural healing and recovery processes. The pose also opens up the hips and stretches muscles, tendons and ligaments in the knee.

Bring your knees wide, keeping your big toes touching. Lower your torso down and rest your forehead on the floor with the arms extended forward or by the sides. Your buttocks should be touching your heels in this pose if possible. If that's not possible, take a pillow or bolster and place it behind the back of your knees to elevate your sit bones.

Reclined twist

In holistic medicine it's recommended to perform a twist to compress the pancreas, which in Traditional Chinese Medicine is considered responsible for digestion of not only food, but of your day, the digestion of what's going on. Spending a few minutes in a twist, can help you clear away some of the mental stress that makes it harder to sleep peacefully. A reclining supine twist also helps support a healthy digestion, alleviate bloating and gas, improve circulation and ease neck and back tension.

Lying on your back, extend your arms out to either side with your palms facing down so that your body forms a T. Draw your knees toward your chest, keeping your shoulders on the floor, drop your knees over to the right as you turn your head to the left. Breathe here for one or two minutes and then bring your knees over toward the left side as you turn your head to the right. If your knees can't touch the floor without your shoulders lifting, place a pillow underneath them for support.