Have you been tossing and turning at night? You are not alone. This simple 7-pose yoga sequence will help melt stress away and prepare you for a deep and restful sleep.
Screens, stress, and busy work schedules can keep us up way longer after our bedtime. Luckily, yoga can help you rest easier. The right poses can help calm your nervous system, slow your breathing, and signal your brain that it is time for deep rest. No intense work, no fancy moves, just a simple stretch to relax your muscles and quiet your mind.
1. Child’s Pose
Kneel, sitting back onto your heels, and reach your arms forward. Keep your shoulders relaxed. Breathe slowly and sink your chest to the floor.
The pose feels like you are hugging your whole body. It is meant to melt away tension held in your back, shoulders, and hips. As you keep a slow breath, you sink closer to the earth.
2. Cat-Cow
On your hands and knees, take a deep breath in and arch your back. As you let go of stress, exhale, and round your spine. Repeat and take organic movement, moving back and forth or side to side. Make it your own!
Think of this as maintenance for your spine. Each breath-driven movement releases stiffness felt throughout your body. The rhythm and mindful breaths calm your nervous system and leave you feeling smooth and centered.
3. Seated Forward Fold
Sit with legs stretched forward. Hinge at your hips and reach towards your feet, letting your head drop. If possible, hook your pointer and middle finger around your big toes for a deeper stretch.
This gentle fold is going to quiet a racing mind. You will feel a deep stretch in your hamstrings and a humbling sensation signaling your brain. It is time to rest!
4. Happy Baby
Lie on your back, bend your knees towards your chest, and hold the outside of your feet. Rock gently from side to side. Do whatever feels comfortable in this position.
This playful pose melts stiffness in your hips and lower back. The rocking motion feels like a lullaby, preparing for the moment we are awaiting, letting go!
5. Supine Twist
Lying on your back, hug one of your knees into your ribs. Then, twist it to the opposite side, making sure shoulders are still on the earth. Repeat on the other side.
This is like wringing out a sponge; instead of water, it’s stress and tension from your day. As you keep your chest open and your breath deepens, you will feel one step closer to our goal.
6. Knee’s to Chest
In the same position, pull both your knees in. Give yourself a huge hug, squeezing with all the love you’ve got. Tighten every muscle as well.
This is a pose of self-love. Only you can give yourself this hug. This is balling up your energy, preparing yourself for the ultimate release. This will be your last effort of the day.
7. Savasana
Release. You are lying flat on your back. All the work you have put in is to reach this level of savasana. Corpse pose. Close your eyes, relax your jaw, and take a moment to think about nothing.
This is the ultimate release button. This final pose will help you reach a meditative state, helping you prepare for a good night’s rest.
Quality rest is extremely important for our minds and bodies. This short practice can be done from your bed and can help anyone close their eyes and disconnect from our busy world.
