3 yoga techniques to help you sleep
3 yoga exercises to help relax and unwind before bedThese are my three favourite yoga exercises which can be done before bedtime. They offer relaxation for my physical body and a connection to my present moment for my mind: 1. Step into a downward-facing dog Place your hands on your mat or floor, spread your fingers wide. Lift your hips up and draw your tailbone up towards the ceiling. Start to straighten your legs, maybe keeping a bend in your knees if the stretch is too intense. With you head being low, feel grounded, connected and take 10 long in and exhales. 2. Come lying on your front and bring your hands underneath your shoulders Take a deep inhale and lift your shoulders off the mat, pressing your hands into the floor, we call this cobra pose. Keep your elbows drawn towards your body, engage your buttocks to support your lower back and draw your sternum towards the front. Take 10 deep inhales and full exhales and feel the space you create in your heart and chest centre. 3. Sit comfortably either cross-legged or come lying on your back You can sit against a wall if this feels more comfortable. Notice your spine lengthening upon your inhales, and keep that length upon the exhale. Soften through your shoulders, chin and jaw and every time you exhale let go of the day and the week so far. Take a few rounds and then start to describe to yourself your present moment. Say to yourself inwardly what you are experiencing physically and emotionally: I am sitting down. I am grounded. I am tired. I am relaxed. I can hear the traffic outside my window. I can hear the birds sing, and so on… make this as detailed as possible. It shifts your attention from worry about the future to your present moment. And with it comes a sense of calm, stillness and trust.
Dani Binnington is a yoga practitioner, family well-being expert and creator of Healthy Whole Me, which is full of delicious recipes, well-being tips and inspiration for a healthy family lifestyle. Discover more about the benefits of yoga therapy and find a yoga therapist near you.
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