Tired of staying up, tossing and turning all night? Instead of counting sheep, count on yoga for a restful night at last. Follow these five poses for a deep sleep, using mindful breathing and movement to release tension and encourage relaxation.
Standing Forward Bend (Uttanasana)
Begin in a rooted stance with your feet hip-width apart. Fold forward and grip your elbows as you exhale and find length through your whole body. Hold for one minute, then release your arms before gently rising from the pose.
Alternate Nostril Breathing (Nadi Shodhan Pranayama)
This next one is super effective and sends signals to the brain that the mind and body are in a relaxing homeostasis, according to HuffPost. Sit cross-legged and use your thumb to cover the right nostril as you breathe deeply out of the left nostril. Alternate after five to ten breaths.
Legs Up the Wall (Viparita Karani)
According to DOYOUYOGA, this vertical release drains lymph and lactic acid from the legs to relieve fatigued bodies. Bring your tailbone close to the surface and extend your legs up against the wall to achieve a loose sensation in the back and hamstrings.
Cat Pose (Marjariasana)
Purr your way to sleep with this pose known for improving digestion and circulation. Position yourself on your hands and knees with a flat back. Next, take an exhale and guide your back to a rounded position up towards the sky.
Corpse Pose (Savasana)
Time for your favorite part of the class.
With your feet hip-distance apart, lie down on your back and place your arms at your sides with the palms facing upward. Close your eyes and scan the body for sources of tension. Release and snooze away.