This bedtime yoga for deep sleep routine is the perfect way to end your day. The five poses will help relieve stress, slow your body down, and activate your parasympathetic nervous system. Your parasympathetic nervous system is the rest and digest system. This is when your heart rate slows and your digestion increases.
Bedtime Yoga for Deep Sleep
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Turn down the lights, get into comfy clothes, sip a lavender camomile tea, and put on some relaxing music (this video is my favorite).
Do each pose for 2-4 minutes and don’t forget to do both sides of the one-sided poses. The use of props will make the poses more restorative and relaxing. If your body feels supported, it will be able to relax more and you will have deeper sleep.
There are many contraindications (including pregnancy) for yoga poses, which is why consulting your doctor before practicing yoga is essential. You should also have a certified yoga teacher that learn and practice under in person. These poses are not intended to diagnose, treat, cure, or prevent any disease.
Supported Wide-Legged Forward Fold
Use a bolster (or two) to support your upper body. I use the Bean Products Yoga Bolster. If folding forward is too much for you, you can stay upright or skip this pose.
Sleeping Pigeon Pose
Eye of the Needle Pose
You can get a deeper stretch depending on where you hold. For the least amount of stretch hold the leg that is crossing over at the knee and ankle, pulling it towards you gently. To get a little deeper of a stretch hold the back of the thigh of the leg that is not crossed over (see the image). For the deepest stretch, you can completely bend the leg that is not crossed over and hold over your shin.
Laying Supported Bound Angle Pose
You can stay in this pose for longer. I would recommend 7-10 minutes. To make this pose more restorative roll up a blanket and place it under your knees. Or put the blanket under your head and use a bolster under your knees. The more supported these poses are, the better!
To get deep sleep, practice these poses every night before bed. If you make it part of your evening routine, you will see the biggest benefits. To set up an amazing evening routine check out 13 Habits for the Perfect Evening Routine.