Yoga For Better Sleep
Yoga is designed to stretch and strengthen muscles and ligaments and promote blood flow to the extremities. In any pose, meet yourself at the comfort level you are at today. If a pose ever causes pain, please back out. Do what you can and breathe deep breathes in and out to ease into the pose. Go at your own pace and only do what you feel comfortable for your body.
This type of yoga is restorative. Restorative Yoga is the practice of asanas, each position is held for longer than in conventional classes, often with the support of props such as pillows, bolsters, and/or folded blankets, to relax the body. Restorative Yoga is calming and relaxing.
Try this 15 minute consecutive Restorative Yoga series to relax and prepare yourself for a restful night sleep. Flow from one pose to the other starting with #1. You will need a mat, pillows, blankets, or a bolster, an enjoyable space on the floor that you can sit and lay down, and comfortable clothes you can move in. Position yourself close to a wall or door that you can use for pose#4.
Stay in each pose about 2 minutes.
1. Supported Reclining Butterfly Pose
Begin by placing pillows or rolled up blankets on your mat to support your back as you lay down, take your knees out wide and bring the soles of your feet together. You can also use pillows or blankets under your knees for support and one behind your head to support your neck, if needed. Take one hand to your heart and one hand to your belly and let your elbows rest by your side. Take a deep breath in feeling your chest rise and as you exhale release any tension. Continue to relax into the pose and take slow breaths in and out for 2 minutes.
2. Supine Twist
Draw both knees into your chest, take a deep breath in and out, squeezing knees in. Release your left leg long onto the floor and interlace your fingers around your right knee, draw it up towards your right shoulder gently, take two breaths, then draw your right knee across your body, keeping shoulders on the floor, extend your right arm to the right and turn your head to the right, breathing into your right rib cage. Repeat on the left side, staying still one minute for each side. Slowly come back to center and draw both knees into your chest. Roll to your right side and slowly using your hands for support come up to a seat.
3. Pike Pose
On your seat, legs long in front of you, draw your belly in, flex your feet up to the ceiling, take a deep breath in and raise your arms over your head, then fold over your legs and breathe into your rounded back. You can also stack pillows on your thighs and rest your head on the pillows and you can slide a pillow or folded blanket under your knees for support. Continue to relax into the pose and take slow breaths in and out for 2 minutes. Slowly roll back up to a seat, remove any props.
4. Butterfly Pose
From your seat take your knees out to the side and bring the soles of your feet together. Interlace your fingers around your toes, take a deep breath in, and on your exhale slowly fold forward. You may slide pillows or a folded blanket under each knees for extra support. Continue to relax into the pose and take slow breaths in and out for 2 minutes. Slowly, one vertebrae at a time roll back up to a seat. Slowly swing your legs behind you and come to your hands and knees.
5. Supported Child’s Pose
From your hands and knees, walk your knees out as wide as is comfortable, bring big toes together (or as close as you can), stretch your arms out in front of you and lower your forehead all the way down to the floor, a mat, a pillow, or block. If your knees need more support, fold a blanket or towel and place underneath your knees. You can also place a pillow under you belly and chest and relax into it. Continue to relax into the pose and take slow breaths in and out for 2 minutes. Slide onto your belly with legs long and slowly turn over onto your back so you are laying down.
6. Legs Up the Wall Pose
Position yourself near a wall on your back, so your head, shoulders and arms are on the floor/mat and your legs are long up the wall. Your legs are relaxed resting on the wall and your head, body, and arms are resting on the floor/mat. You may slide a pillow, folded blanket, or prop under your hips but keep your legs resting on the wall. Continue to relax into the pose and take slow breaths in and out for 2 minutes.
7. Savasana
Slowly remove your legs from the wall and make your way onto your back, let your legs be long, arms by your side, and close your eyes. Take deep breaths in and out allowing your body to take in all the stretching and relaxing you just did and acknowledge the calmness you feel. Namaste!
Brought to you by Tracy Strash
Learn more about Tracy on our About Page
Connect with her on Instagram @tracyswellnessconnection and on Facebook @tracyswellnessconnection
“Add positivity to the world!”