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Yoga Poses To Help You Sleep

by Mina SinaiYoga is not only a great way to energize yourself and get in a good workout, it’s also effective at helping you fall asleep!

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Certain yoga poses have restorative and relaxing properties that will alleviate stress and ease the mind, making it easier for you to drift away to dream land. Try these:

Tree Pose

Tree Pose - Yoga

Begin to release the stresses and worries of the day by drawing your attention to balance in this one-legged pose. Use this pose to help lower your heart rate and calm your mind, preparing you for a peaceful night of sleep.

Perfect your pose:

  1. Stand upright with hands by your side and begin shifting your weight into your right foot.
  2. Once you feel a sense of balance, begin drawing your left foot up your right leg until it is firmly planted against your thigh, toes pointed down.
  3. Firmly press your left foot into your right thigh to maintain balance.
  4. Slowly bring your hands into a prayer in front of you.
  5. Stay for five deep inhales, and then repeat on the other side.

Eagle Pose

Eagle Pose - Yoga

After completing tree pose, return to a standing position and prepare to move into eagle pose for a dynamic duo of poses to help you rest peacefully. This pose will help you concentrate on balance, therefore letting stresses of the day wash away from your mind.

Perfect your pose:

  1. Start in an upright standing position. Bend both knees and lift your left knee, placing your weight into your right foot.
  2. Cross your left thigh over the right, pointing your toes towards the floor.
  3. If possible, try to hook your left foot behind your right shin, but don’t get discouraged if your body simply doesn’t bend that way!
  4. Moving slowly in order to preserve your balance, stretch your arms straight in front of you and lift them so they are in line with your shoulders.
  5. Cross the arms so the right is above the left, and then bend your elbows, making sure your palms are facing you.
  6. Throughout the five deep breaths you complete in this position, make sure you keep your arms in line with your shoulders, and a soft bend in your knees.

Seated Forward Bend

Seated Forward Bend - Yoga

Aches and pains can prevent a good night’s sleep, which is why it’s important to stretch out your spine with a seated forward bend. Although this pose calls for you to reach your toes, you can always adjust to fit your body’s needs. As long as you feel a stretch in your back, you’re doing it right!

Perfect your pose:

  1. Start seated upright with your legs stretched out in front of you.
  2. Inhale to lengthen the torso, and start to fall forward, making sure you are activating the hips and not the waist with your bend.
  3. Depending on your flexibility, try to reach for the sides of your feet. If you can reach that far, activate your biceps to pull your torso forward a little bit further. If not, stay at a position where your body does not feel strained or uncomfortable.
  4. With each breath you take in this position, use the inhale to lengthen and straighten your torso, and the exhale to push your body a little deeper into the bend.

Easy Pose

Easy Pose - Yoga

There’s a reason why this pose was named the easy pose. Yogis of all skill levels can quickly master this pose and use it to unwind after a long day at work. The easy pose is famous for its ability to calm the mind, shut down inner chatter and create an inner peace.

Use this pose right before you climb into bed to slow down breathing and begin the process of shutting down for the evening.

Perfect your pose:

  1. Start in an upright seated position with your legs stretched out in front of you.
  2. Cross your shins, placing each foot under the opposite knee.
  3. Gently lay your hands on top of your knees with your palms facing the ceiling.
  4. Connect the thumb and index finger together.
  5. Expand the chest by pushing your shoulder blades together and keeping your chin raised.
  6. Soften the gaze across your face. For an extra sense of calm, close your eyes once you’ve settled into the pose.
  7. Stay in this pose until you feel relaxed and ready to hit the hay!

Source: FYTSO

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