Yoga to help you sleep

We’ve all been there….feeling tired but not able to sleep for whatever reason. Yoga is a fantastic way to unwind and quieten a busy mind.

If you’ve had a particularly busy or stressful day you are most likely operating from the Sympathetic Nervous System. By spending some time practicing restorative yoga you can turn on the Parasympathetic Nervous System also called the “Rest and Digest System” which energy as it slows the heart rate andd increases intestinal and gland activity.

 

Here are some of my favourite restorative poses to do before going to bed. Give them a go and they’re sure to help you get a restful nights sleep.

 

Supported Child’s Pose

Child’s pose is always a  good option for rest and relaxation. In Supported Child’s pose, place a block under you forehead. This can help the brain as well as the body to relax. Hold this pose for as long as feels comfortable.

 

supported child pose

Wide-legged Forward Fold

Forward bends help to calm the body and the nervous system. Wide legged forward fold can help to open the back body. For extra ease, place your arms and head onto a chair. This will help to relieve tension in the neck, shoulders and along the back of the legs. It’s also a great pose to try out if you’re suffering from stress headaches.

supported forward fold

Legs up the wall

Come to the wall and sit with your hip right beside it. Swing your legs up and lie on your back. Place a pillow under the lower back for extra comfort.This pose tones and settles the nervous system. It also reduces gravitational pressure on the heart and the legs

Lie here for at least 5 minutes. Relax the body and focus on your breath. Enjoy this truly restorative pose.

Legs up the wall pose

Supine Bound Angle Pose

Lie on your back and bend your knees. Then bring the soles of your feet together and let your knees fall out to the side. Lengthen the back of your neck by tucking your chin slightly. Place a pillow under each knee to help with openness.

 

Place your hands onto your belly and breath into your hands. Lying on the ground in this pose will help prepare you for sleep to come.

supine bound angle1