Whether I need to burn off some excess energy or restore my center after an exhausting day, this before bed sequence helps me wind down from the daily deluge. It’s so relaxing, even my dog Pancit can’t resist getting in on the action.
Get in the habit of following this yoga asana sequence every night as part of your sleep hygiene routine and it will help support the transition from your busy day to a good night’s sleep.
Grab all of your props for a supportive child’s pose. Place a bolster or pillow underneath your chest and a blanket underneath your knees for extra support. If doing this on your bed, there is no need to put something under your knees. Bring one side of your face on your pillow and take 10 rounds of breath. Switch and place the other side of your face on the pillow and take another 10 rounds of breath.
Remove all props from underneath you and lie face down. Place your hands underneath your forehead and breathe into your belly. Feel free to stay in this position for up to 5 minutes.
From pancake pose, flip onto your back and bring your knees into your chest. Pause here for a few moments then bring your knees to one side for a gentle twist. Arms can come to a T-shape position. Take 10 rounds of breath, Then switch and drop your knees to the opposite side for another 10 rounds of breath.
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Staying on your back, bring your right ankle over your left quad in a figure-four position. Your hands can wrap around your left hamstring. Flex both feet and drive your right knee forward. Take 10 rounds of breath, then switch sides. Take another 10 rounds of breath on this side.
Bring your legs out in front of you and then bend at the knees, letting our knees fall to the side into Supta Baddha Konasana. Feel free to grab any props like pillows or blocks to support your knees so you can relax into the pose. Hands can rest by your side or on your chest and belly. Stay here for as long as you’d like.
Finish in Savasana—the most important pose of the practice. Make sure that you are warm and cozy. Put on socks, get under your bed covers or throw a yoga blanket over you. You may even want to add an eye pillow. Let your legs come out straight and bring your arms by your side. Breathe in through your nose and exhale. Let your body feel heavy and drop into the floor (or your bed). Allow both mind and body to soften. Sweet Dreams!
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Yoga Journal’s 2021 Live Be Yoga Experience presented by NOW includes video classes, exclusive content, and special offerings from the Live Be Yoga sponsors: Cetus, JointFlex, NOW Essential Oils and Supplements, Visit Sun Valley, and Zebra CBD. This year our intention is to SPARK JOY through movement, mindfulness, rest, gratitude, and kindness. Check out other content at 2021 Live Be Yoga Experience and stay connected with us @livebeyoga.