Yoga has been proven to calm the mind, relax the body and
release tensions – all which help ease us into a full night of quality rest.
However, I practice asana daily and still can have trouble sleeping some
nights. One thought comes in to my head, leads me to another, and another, and
then I realize it’s 3 a.m. and I’m still up. Practicing yoga before bed when
our heads are running a wreck can be very helpful, however it’s not just the
calming poses we need. We need those powerful poses that will release stress as
well.
I’ve created a short sequence that can be done in 10 minutes
just on your bedroom floor. Practice this and you’ll be easing into a restful
nights sleep before you know it.
High Lunge– Step your right foot forward and
your left leg back into a lunge. Front knee over the heel, back heel over the
ball of the foot. Inhale your arms to the sky. Exhale, the belly pulls in and
navel lengthens down. Inhale the crown of your head high. Feel the hip of the
extended leg open, breathe space into it. Take 5 rounds of breath then switch
legs.
Uttanasana (Standing Forward Fold) – Feet hip
distance apart, standing in tadasana. Fold forward from the hip joints, drawing
the torso away from the hips, opening up the space between the thighs and
belly. Weight more forward in your feet to lift hips over your heels. Hands
reach to the ground or cross forearms and hold your elbows. Inhales left and
lengthen torso, exhales release you more fully into the bend. Breathe here for
10-15 breaths.
Cat/Cow Pose – In tabletop, inhale to cow pose,
lift your sitting bones and chest toward the ceiling, allowing your belly to
sink to the floor. Lift your head to look forward. Exhale to cat pose, round
your spine toward the ceiling, releasing your head to the floor, look to your
belly. Breathe space between your shoulder blades. Inhale back to cow pose.
Move through a few cat cows following your own inhales and exhales. Provides
gentle massage to the spine and belly organs, relieveing stress.
Janu Sirsasana- Extend your right leg and bend
your left leg, foot into the right inner thigh, knee to the ground. Remove the
flesh of your sits bones to ground your legs to the floor. Fold forward between
the legs. Breathe here for 5 -10 breaths. Inhale, slowly rise, and twist to the
right, folding over the straightended leg. Work to frame the right leg with your
hands, folding with a long spine and open heart. Take 5- 10 breaths here.
Inhale back up to center and switch legs.
Halasana (Plow Pose) – Lie down on your back
with your arms beside you, palms down. As you inhale, use your abs to left your
feet off the floor, raising your legs vertically to a 90 degree angle (toes
point up to the sky). Continue to breathe normally, and supporting your hips
and back with your hands, lift the hips off the ground. Allow the legs to sweep
over your head, until your toes touch the floor. The back should be
perpendicular to the floor. It may be difficult at first, but do this slowly
and gently. Ensure you do not strain your neck or push it into the ground. Hold
this pose and let your body relax. Your will steady with breath. Hold for a
minute and gently bring your legs down on an exhalation, one vertebrate at the
time.
Core Stretch – After plow, to stretch open the
chest, bring a bed pillow or yoga bolster beneath the heart. Let your arms rest
to your sides in a T position palms up to receive. Breathe here for a minute of
two.
Legs up the wall – Move the pillow or bolster
under your hips, lift legs up the wall or into the air. This is a full body
detox, when your legs and hips are higher than your heart, and the head is
below the heart. Keep arms by your side, or clasp elbows overhead. Rest, and
breathe. Stay here for a minute or two, and focus on your inhales and exhales.
Let the breath be soft and flow naturally.
Slowly release from the wall, put your pillow back on your
bed and get right in! Feel the sense of calm in your body from head to toe.
Feel how the tension was released from your hips, the thighs opened, the space
between your shoulders opened, your heart opened, the cooling feeling from the
forward fold, the rinse of the twist, how plow pose stimulated the shoulders
and spine, and finally how the pillow fully supported you to release down, to
release into the ground and let your tensions and worries melt away.
Let the Zzzz’s come and tomorrow you will wake up feeling
renewed and rested!
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