Before Bed Yoga Flow

A goodnight’s sleep is vital to one’s overall wellbeing. That being said, getting a solid night’s sleep is easier said than done. To help you out, here is a mini flow that can soothe your mind and body to make falling asleep a more peaceful process.

Balasana/Child’s Pose

Balasana is a soothing and gentle asana (pose) perfect for before bed. Balasana gives you a gentle stretch of the hips, thighs, and ankles. It also helps release the spine, specifically the lumbar spine, and makes it easier to send breath into the back body. Take deep breaths in this posture while imaging your spine doming up towards the ceiling and feeling space between each vertebra.

Adho Mukha Svanasana/Down Dog

Of course we had to include the beloved and iconic down dog. Not only does Adho Mukha Svanasana stretch almost the a good portion of the body (hamstrings, calves, arches, Achilles, shoulders and wrists) but it is know to help with headaches, insomnia, back pain, circulation and fatigue. Most people don’t realize that down dog is technically an inversion (any posture with your heart above your head is an inversion). This means it sends blood flow back to the brain and can also help open your sinuses.

Utthan Pristhasana/Lizard Pose

Lizard pose is a pretty intense stretch across the front of the hip Blocks can be your best friend here and take a pose you may normally dread and turn it into a restorative stretch to those ever tight hip flexors. Many of us spend most of our day sitting. When you’re in a seated position your hip flexors (rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles) are in flexion, i.e. working. This results in most people having tight hips, making lizard pose all the more beneficial. Counter your day of deskwork with some deep lunges to reset, realign and balance the body.

Prasarita Padottanasana/Wide Legged Forward Fold

Another gentle inversion, wide legged forward fold provides a lot of the same benefits as downward facing dog but stretches the back of the legs more intensely and can release the back where as down dog activates and strengthens the back.

Paschimottanasana/Seated Forward Fold

The classic seated forward fold, Paschimottanasana, stretches out the back of the legs and the spine. This pose is also known to soothe anxiety and headaches.

Janu Sirsasana/Head to Knee Pose

Head to knee pose stimulates the liver and kidney, improves digestion, and can help relieve fatigue and menstrual discomfort. Since this is a variation of the traditional forward fold you also get the stretch of the hamstrings, groin, and back.

Salabhasana/Locust

Locust pose is a gentle backbend perfect for the end of the day. It stretches the entire front body (chest, shoulders, stomach and thighs) while strengthening the back body (spine, glutes, and hamstrings). The stretching and strengthening of these opposite muscle groups helps improve posture and combat the slump we all fall into when sitting in front of a computer for hours at a time.

Supta Baddha Konasana/Reclined Bound Angle Pose

A restorative pose that helps you tune into your breath and in turn slows the mind and calm the central nervous system. Reclined bound angle pose also improves circulation and stretches the inner thighs. Place one hand over the heart and one hand over the belly to really tap into a gentle rhythmic breath.

Savasana/Corpse Pose

Finally, we have savasana. I don’t think much explanation needs to given here as people have been know to fall asleep in corpse pose at the end of a practice. Simply lay on your back and close your eyes.

Take up space in this asana, spread arms out from the body and separate the legs, letting them fall open and roll toward external rotation. Feel the support of the earth holding you up and realigning your spine. Maybe do a body scan here starting from the head and working all the way down to the toes all the while taking deep and soothing breaths.

Hold each pose for at least 10 breaths/1 minute (savasana for 3-5 minutes). Breath deeply, evenly and rhythmically in each asana. Focusing on the breath will bring a meditative aspect to your practice and help calm the central nervous system winding down for the day. Flow through it and follow it up with a hot cup of a tea and a good book to really seal the deal!