Six Yoga Poses for Better Sleep

Pre bedtime yoga. It has been proven to be one of the most effective ways of getting enough sleep. 

Janu Sirsasana (Head-to-knee Pose)

·Sit on the floor without slumping, legs stretched straight in front of you and knees bent if needed to keep the spine from bending 

·Bend the right knee and open the hip, bringing the sole of the right foot into the inner left thigh and the right knee toward the ground. If it doesn’t reach, support the right knee with a cushion 

·Inhale and extend the spine 

·Exhale as you bend forward from the hips over the left leg, holding the spine and neck long, and place the hands on either side of the left leg. Look at the big toe of the left foot as you focus on the breath moving in and out 

·Repeat on the other side 

Baddha Konasana (Bound Angle Pose)

·Sit on the floor without slumping and bring the soles of the feet together in front of you, hands holding the feet or ankles 

·If you’re comfortable and capable of sitting without arching the lower back, bringing the feet as close as you can towards the groin 

·Inhale and extend the spine 

·Exhale and bend forward from the hips, keeping the spine long. Breathe in and out as you feel your muscles relaxing 

Upavishta Konasana (Wide-angle Seated Forward Bend)

·Sit straight on the floor, without slouching 

·Extend the legs in front of you in a 'V', placing hands behind the buttocks for balance. Only go so wide as is comfortable 

·Inhale and lengthen the spine, ensuring the lower back isn’t rounding 

·Exhale and bend forward from the hips, with hands in front of you. Focus on the breath as you lengthen the spine with every inhale and relax forward with every exhale 

Thread-the-needle

·Lie on your back with the head flat on the floor. Bend the knees and place the soles of the feet on the floor 

·Bring the right knee toward the chest. Keeping the hips even, place the right ankle below the left knee with the right knee pointing to the right. Flex the right foot to keep the muscles engaged and protect the knee from strain 

·Lift the left foot off the floor and bring the left knee toward the chest. Bring the hands on either side of the left thigh for support. You should feel a stretch on the outside of the right hip. As you breathe in and out, try to bring both hips parallel 

·Repeat on the other side 

Reclined twist (supta matsyendrasana)

·Lie on your back and bring the knees into the chest 

·Extend the left arm to the side at shoulder height, palm facing up 

·Keeping the knees high, slowly bring them out to the right until they reach the floor 

·Place the right hand on top of the right knee. You may want to use the right hand to massage the outer left leg and hip 

·Look straight up at the ceiling or slightly to the left 

·Repeat on the other side 

Viparita Karani (legs-up-the-wall pose)

·Sit sideways against a wall. Bring up one leg then the other as you come to your back with legs extended up the wall. 

·Extend the arms along your sides, palms facing up 

·Close the eyes and breathe as you relax into the pose. If you like, place an eye pillow over the eyes to block light