Looking for a gentle way to relax your body into sleep? Yoga can help you to fall asleep gently by preparing your body for sleep. Accompanied by deep breathing and meditation, it can also help you clear your mind in preparation of lovely sleep. To get you started, here are some yoga positions that are ideal for nighttime.
Child’s Pose – This pose is great for stretching a tight neck and shoulders, a place where people who sit all day might feel tense. Start by kneeling with your knees shoulder-width apart and your feet touching. Slowly bend forward, with your hands reaching outward. If you feel comfortable, continue until your forehead reaches the mat. Then move your arms to your sides, palms facing up. Click here for an example.
Nighttime Goddess Pose – Lie on your back with the bottoms of your feet touching and your knees out wide. Your legs will form a diamond shape, while you place your arms out wide. Use a pillow to support your neck or lower back if you feel any discomfort. You might be tempted to push down on your knees for an extra stretch but stop at the first sign of discomfort so as not to risk tightness in your groin, stomach, and lower back. Let gravity do the work gently. Click here for an example.
Happy Baby Pose – Remaining on your back, exhale and bring your knees up to your chest. Grip the outsides of your feet or your ankles for a less intense stretch. Then bring the knees out wide towards your armpits while trying to have your ankles directly over your knees. This pose is great for stretching out your hips, which can get a little stiff sitting in an office chair all day. Click here for an example.
Corpse Pose – Traditionally known as Savasana, this pose will help clear your mind so you won’t act like a zombie during the daytime. Lie on your back, palms facing up. Beginning at your toes, go through a checklist to make sure every part of your body is relaxed. Make sure you aren’t inadvertently tightening any areas, like unconsciously shrugging your shoulders. It’s time to tell your body to go to its happy place! Click here for an example.
These simple poses will help you to relax and unwind naturally, ensuring a peaceful night sleep for your tired body.