Yoga to Improve Sleep

Child’s Pose (Balasana)

• Start on your knees and rest chest and belly on one or two stacked pillows.
• Knees should be wide apart and big toes are touching.
• Rest right ear on the pillow.
• Close eyes and relax the jaw and belly.
• Arms rest at the sides of pillows.
• Focus attention on breathing. Rest for 45-60 seconds.
• Repeat on other side.

Locust Pose (Salabhasana)

• Begin in the Plank Pose and inhale while lowering to belly.
• Clasp hands behind back.
• Exhale and push tops of feet into floor.
• Inhale.
• Life chest and arms.
• Look forward.
• Hold pose for 30-40 seconds.
• Exhale.
• Repeat 3 times.
• When releasing, push back to a Downward-Facing Dog.

Head to Knee Pose (Janu Sursasana)

• Sit on floor without slouching.
• Extend legs straight.
• Bend right knee and open hip.
• Bring sole of right foot into inner left thigh.
• Press right knee towards the ground.
• You can use a cushion if the knee doesn’t reach the floor.
• Inhale and lengthen the spine.
• Exhale when bending forward from hips over left leg.
• Keep spine and neck long.
• Place hands on either side of the left leg.
• Gaze at big toe of left foot.
• Focus on the breath.
• Hold for 30-40 seconds.
• Repeat on either side.

Bound Angle Pose (Baddha Konasana)

• Sit on floor with straight back.
• Bring soles of feet together in front.
• Hands hold the feet or ankles.
• Bring feet as close to groin as possible without pain and slouching.
• Inhale and lengthen spine.
• Exhale and bend forward from hips.
• Keep spine long.
• Breathe in and out as muscles relax.
• Hold for 12-15 breaths.

Wide Angle Seated Forward Bend Pose (Upavistha Konasana)

• Sit on floor with straight back.
• Straighten legs in a “V”.
• Place hands behind butt for balance.
• Only go as wide before you feel pain.
• Inhale.
• Lengthen spine. Lower back should not round.
• Exhale.
• Bend forward from hips.
• Place hands in front.
• Focus on breaths.
• Lengthen spine when inhaling and relax forward with exhaling.
• 12-15 breaths.