POPSUGAR

Drift Off to Sleep With This Yoga Sequence

Nov 29 2017 - 12:15am

If you're having trouble settling down before bed [1], then unroll your mat and give this gentle yoga sequence a whirl. These poses are designed to bring your senses inward and to stretch the areas that are most prone to tension, so your mind and body will feel relaxed and ready for sweet slumber. Brush your teeth, slip into your jammies, turn down the lights, and start stretching.

Relaxed Down Dog

This easy version of Downward Facing Dog [3] allows you to target the back more than the hamstrings.

Seated Heart Opener

This relaxing pose [4] will gently stretch your abs and neck.

Folded Butterfly

Soothe your tight lower back and hips with this pose [6].

Pigeon Twist

Pigeon pose is a relaxing way to loosen tight hips, and here's a variation that will also gently stretch your quads [8], spine, and shoulders.

Seated Spinal Twist

This pose offers an even deeper spinal twist [10].

Cobra

It's time for a soothing backbend [11] to stretch your abs, chest, neck, and shoulders.

Child's Pose

This is one of the most relaxing yoga poses [12] you can do.

Happy Baby

The ultimate hip stretch [13], this pose will also relieve tightness in your lower back. You can even do this one in bed!

Bound Half Wheel

This relaxing pose will increase flexibility in your spine [14] while stretching your shoulders and neck. Plus, it's very calming to watch your lungs expand and contract as you breathe.

Legs Up the Wall

Not only will this pose instill a sense of calmness [15], but it'll also give you a slight release in your lower back and a stretch for your hamstrings. You'll need an uncluttered space at a wall and a bolster, blanket, or pillow.

Lying Spinal Twist

Here's a relaxing way to increase side-to-side spinal flexibility [16].


Source URL
https://www.popsugar.com/fitness/Yoga-Poses-Better-Sleep-18801800