Yoga For Quick Sleep

Allow your body and mind to unwind with these simple yoga poses to do before bed. Rest better!

Every night, millions of people suffer from insomnia and sleep problems. According to the Great British Sleep Survey, which was conducted in 2011, roughly half of us have difficulty falling asleep and staying asleep. So I devised a series of short classes for members called Yoga for Better Sleep. If you don't have time to do the full classes, here are a few of my favorite yoga poses from the program that you can do before bed:

This pose aids in the release of tension held in the shoulders and neck. You are free to sit in any position that is comfortable for you, including on cushions if desired. There should be no straining here, so don't go all the way to your maximum stretch; just a nice gentle release. Allow your jaw to be loose as well – this will help if you grind or clench your teeth while sleeping. This stretch is also excellent for doing at your desk. It's okay if your hands don't come all the way around to your side waist as shown in the photo; simply bring your hand behind your back instead.

Allow your hips to sink into the earth (or your mattress) for at least ten breaths. I like to place my hands on my belly and heart, but you could also place them on the sides. You can also add extra support by placing cushions under your knees.

Spend a few moments relaxing your spine and unwinding from the day. If you've been standing or sitting all day, your back will appreciate it. It can be useful if you have a tendency to fidget when trying to get comfortable in bed. This pose also provides a nice stretch across the front of the chest.

This pose will stretch your hips, hamstrings, and spine. Forward bends are known for their calming effects and for opening the back of the body. This pose can be altered in a variety of ways. If you can't reach your foot with your hands, wrap a strap around it. If your back is rounding too much, sit up on blocks or cushions—or practice with a knee bend in your extended leg.

As you can probably tell from the photo, this is one of my all-time favorite poses:). Child's Pose becomes a perfect restorative pose when performed over a bolster or a pile of pillows that completely supports your body. Before you go to bed, your parasympathetic nervous system can get to work and your body and mind can truly relax. You can prop yourself up as high as you need to be comfortable.

Raise your feet. If you've been on your feet all day, this is ideal. Because it is an inversion, it has numerous benefits, including improved circulation and lymph flow. Legs Up the Wall Pose can be done without the bolster and with your hips further away from the wall. You can also spread your feet wider apart for an inner thigh stretch. So, how are you going to get there? Begin by lying on your side with your bolster nearby, bringing your hips close to the wall. Roll onto your back after bending your knees. Push your hips into the wall and slide the bolster under your lower back.