5 Yoga Poses For A Good Night’s Sleep

Battling to shut down your mind and get some much-needed sleep? These yoga moves will help to relax your body and mind – and you can even do them in bed.

Edward Vilga, a yogi with over 30 years’ experience, and the author of Yoga in Bed: 20 Asanas To Do in Pajamas, and his latest work Downward Dog, shares this eight-minute yoga relaxation to relieve tension and ease into a good night’s sleep. (1)

Upside-down relaxation

0-2 minutes
Sit facing a wall with your bottom about six inches away from it.
Lie back and extend your legs up the wall.
If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
If it’s not enough, shift closer.
Let your arms rest at your sides, palms facing up, and breathe gently, feeling the stretch in the back of your legs.

yogaWinding down twist

2-3 minutes
Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
Gently twist your torso to the left.
Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then return to center and repeat on the opposite side.

Night-time goddess stretch

3-5 minutes
Lie on your back with your knees bent.
Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.
Rest your arms on the bed.
If you feel any strain, elevate your legs by placing a pillow underneath each knee.

sleepChild’s pose

5-7 minutes
Sit up comfortably on your heels.
Roll your torso forward, bringing your forehead to rest on the bed in front of you.
Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
Hold the pose and breathe.

Rock-a-bye roll

7-8 minutes
Lying on your back, hug knees in to your chest.
Cross your ankles and wrap both arms around your shins with clasped hands.
Inhale and rock your body up to sit; exhale as you roll back.
Continue for one minute, then roll back, extend arms and legs, and drift off to sleep