Yoga for Better Sleep

Pelvic Rocking

Bring awareness to the dynamic rhythm of the low back + pelvis while relieving strain in this area from all of our seated activities. To do: lie on your back with knees bent, feet on the ground. Inhale + rock your pubic bone towards the floor, allowing your low back to arch. Exhale + curl your tailbone up, flattening your low back and creating a “c” curve. Repeat several rounds moving at the rhythm of your breath.

Cat cow

Continue to reduce tension in the spine with greater range of motion on hands and knees. To do: start in a table top position with knees under hips and hands under shoulders. Inhale + drop your belly towards the floor, allowing the tailbone and head to curl up (spinal extension). Exhale + round your back towards the ceiling, letting your head and tailbone tuck (spinal flexion). Move through several rounds. Feel free to add additional movements of the head, neck and hips.

Deer twist

This pose is great for releasing sticky spots around the spine and enhancing breathing capacity. To do: sit on your left hip with knees tucked to your side. Twist to the left, allowing the pelvis to turn with you (don’t try to keep your hip down on the ground; let it lift and turn as well). Note: you can add a bolster under the chest and come down to rest, or stay upright on the hands or forearms. Hold several breaths then switch sides.

Restorative Bridge

This is one of the most calming poses I know. It’s a backbend and passive inversion all wrapped up into one. To do: grab 1-2 bolsters (or folded blankets) and position them lengthwise on your mat. Sit on the bolsters and slowly lower down so the bottom tips of your shoulder blades rest on the edge of the top bolster (head, arms and shoulders are on the mat above). Legs can be straight or knees bent with feet on the floor outside the cushion. Stay 5-20 minutes.

Supported child’s pose

Continue to wind down and draw your senses inward with this quiet, reflective pose. To do: use as many or as little props as you like. I prefer to sit with a block + pillow between my feet and bolsters, plus blankets supporting my torso. Wrap yourself in a blanket for extra coziness.

Legs up the wall (or seated forward fold)

These poses stretch the back of the body and are also incredibly calming for the nervous system. To do: choose the shape you like most today. Use the wall, blankets, bolsters, pillows, etc. to support your body. Stay 5-20 minutes depending on the shape you chose and your level of support.

Seated meditation or savasana

Close your practice with a few minutes of quiet reflection and then slide into bed to catch some zzz’s.