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#BEDTIME YOGA SEQUENCE HOW TO#
#BEDTIME YOGA SEQUENCE FULL#

It helps to balance the energy in the hips and the spine. Seated Head to Knee pose - This is a hip opener and hamstring stretch that is good for all levels of students.It also stimulates digestion and calms the mind. Seated Forward Bend - This calming asana is good to stretch and release tension in the low back and hamstrings.

Dolphin pose - This pose is great for the physical and emotional release of anger and frustration that gets held in the shoulders and upper body.

You will quickly get in touch with your emotions as you hold and breath deeply in this grounding pose, so come out early if you feel its adding anxiety to your routine.

Pigeon pose - This is a great hip opening stretch to help combat the stress, worry and anxiety from a long workday.

It has a mildly energizing effect, so place this towards the beginning of your nighttime sequence.

Sphinx pose - This gentle backbend helps to decompress and relieve tension in the low back while opening the chest to encourage emotional release.

Hold this position for several breaths to rest, integrate and soak up the benefits of your practice.

Child’s pose - This is a simple yet very soothing stretch for the back of the legs and low back.Down dog helps to balance the mind and emotions and is perfect to practice letting go of a long day of work. Downward Dog - This classic asana builds upper body strength, and it is a great stretch for the muscles in the legs and back, especially for those of us who sit all day at work.Repeat a few times until your body feels soothed and you feel the body warmed up and ready for more intense poses. Cat / Cow - Flow between these two positions to release tension along the spine and to balance the nervous system.Hopefully, you will find benefit and healing by practicing a few of these poses for sleep. Overall, choose easy and simple beginner asanas that make you feel good, and allow you to breathe deeply. These are primarily hip openers and forward folds, but twists and side bends will also be calming and balancing. Focus on restorative poses, gentle stretches, and relaxing poses. With so many options up for grabs, it’s hard to narrow down which poses are the best for inducing deep, restful sleep. Yoga before bedtime can help calm the body and the mind and help you get a deeper and more restful sleep.

#BEDTIME YOGA SEQUENCE HOW TO#

If you are new to yoga, we recommend you read our beginner’s guide on how to begin a yoga practice before bed. If you love to practice more vigorous styles like hot yoga, Bikram, power, flow, or vinyasa, make sure you practice several hours before bedtime and balance your practice with gentle stretches and restorative poses towards the end. A general hatha yoga class can work well, but for the most calming effects try a gentle, restorative or yin class. The best style to practice in the evening should incorporate gentle yoga poses and meditative breathing. If you wake up in the middle of the night, consider practicing a few poses in your bed to encourage you to fall back asleep.

#BEDTIME YOGA SEQUENCE FULL#

If you don’t have sleep issues you can practice evening yoga earlier, just make sure you don’t practice on a full stomach. If you are suffering from chronic insomnia, it is recommended to practice simple poses in your bed so you can transition directly from your practice to sleep. When to practice yoga for sleepįor the best quality of sleep, practice poses and breathing exercises at least one hour before bedtime to prepare your body for sleep. Be patient with yourself, but also know that you may need to experiment and make adjustments to your routine if you don’t find success right away. A regular nightly session will have the quickest and strongest effect on improving sleep and reducing stress.

The effects of yoga on the quality of your sleep may take a week or two to appear.