After a rough day or even an exciting, exhilarating one, it’s often difficult to decompress and unwind enough to fall asleep. Getting a little extra stretching and breath in through some bedtime yoga before attempting to doze off makes it easier to get to sleep, and helps reach a more contented sleep that yields better rest.
Position One – Supta Baddha Konasana
This position is essentially lying back on a large pillow with the soles of the feet brought together and the knees open wide. Rest your knees on pillows if you have hip issues. Bring the feet further from the body if you have inner thigh flexibility issues.
Let everything soften here while you take several deep breaths through the nose. This position should relax you for the rest of the sequence.
Position Two-Seated Cat/Cow
Sit in a cross-legged position. Place your buttocks on a pillow or folded blanket if it’s more comfortable or allows you to sit up in a more upright position. Interlace your hands and place them behind your head, then inhale and arch up while taking a deep breath in. Let your head drop slightly back. Then exhale and round the back, hug the elbows in and pull the belly in.
If your neck hurts at any point, modify your movement on the next repetition. Take care not to pull the head down with the hands when exhaling and rolling down. Repeat this for 8 to 10 deep breaths.
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