YOGA FOR RESTFUL SLEEP

nighttime the perfect time for yoga.
•
turn off distractions. unroll a mat. or don’t. grab pillows and blankets from your bed. make it simple, make it accessible. just you and yourself and your breath, for a few minutes before bed.
•
a few lovely gentle stretches and restorative postures that help us to unwind from the day, release tension, slow our breathing, calm our minds, and drop us in to a place of rest. pick one or try them all. remember, transformation = compassion.
•
melting heart/puppy pose (anahatasana) — invite a blanket under the knees or some support under the forehead. visualize the day sliding off your back.

reclined hand-to-big-toe pose (supta padangusthasana) — use a belt, scarf, or strap. don’t stretch past the point of your calm breath flow. it’s okay to bend the knee. imagine yourself melting into the floor.

reclined twist (supta matsyendrasana) — option: support your legs with pillows or blankets for softness. turn head away from legs if comfortable on neck. enjoy the gentle stretch to the chest muscles to counteract habitual rounding forward. release remaining tension from the spine. do both sides.

supported forward fold — build up as much support as you need. if we’re not breathing, we’re not doing yoga. gentle release to the hips. begin to appreciate gravity.

supported forward twist — snug up a hip to a pillow. chest faces down, turn head in either direction. forward facing postures are deeply calming. do both sides.

supported child’s pose — be heavy. sink down. feel your breath lift and lower your back.

supported savasana — as much support as you want here. under the knees, under the arms, under the head. allow the low back to spread out on the floor. let the body fall away, as you turn your attention away from your thoughts and towards your breath and heartbeat.

YOGA FOR RESTFUL SLEEP

ROLL INTO FOOT HEALTH