For the longest time, I was a super sound sleeper, and an early bird. Since the pandemic hit my sleep has been sporadic with periods of insomnia. During these times of unrest, I learn heavily on my yoga practice to relax. Specifically, the poses included in this yoga to sleep well at night routine.
Whether you are doing this before bed, or even IN bed it’s a great way to relax, restore, and renew. On the days where I’ve had little sleep, this class can give me a much-needed mid-afternoon pick-me-up. Enabling me to rest, then get back to my productive self!
You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.
Yoga to sleep well at night
Before beginning, this yoga to sleep well class gather some props. If you have a block, blanket, and bolster then great! If not grab a pillow or two from the bed and some folded towels or blankets. To begin come to sit in sukhasana and take a few grounding breaths.
To warm up the hips and spine begin a little seated cat and cow. After a few repetitions progress this into a barrel roll. Undulating the spine in a circular movement.
Then come into the first restorative pose in this yoga to sleep well class: seated restorative sage. This pose feels delicious. The twist helps us relax. While the support lets us surrender. We also begin to access the breath into the back body.
After resting for a minute or two in restorative sage then rise up and fold into seated forward fold. Just for a few breaths. Option: Support the back of the knees for less pull in the hamstrings.
Repeat the twist on opposite side then rise and fold again into the forward fold. Then we come into a tadpole, a restorative variation of frog pose. Lay your torso on a bolster/pillow with the legs wide and the forehead resting on a block. Yoga to sleep well is all about being supported, and not holding tension.
Next, we flip onto our backs for some windshield wipers, swaying the legs from side to side. Followed by an arch and flatten and finally a few breaths in happy baby pose.
By now this yoga to sleep well routine should have done its trick and you’re ready for savasana. You can choose to lie unsupported, but I highly suggest coming into your favorite supported restorative savasana.
Alternatively here you have the option of just heading to bed (if you’re not there already!). Hopefully this, yoga to sleep well at night class will have worked as well for you as it does for me and you have a sound solid sleep.
- Have you suffered from insomnia?
- Do you struggle to relax?
- Does your energy dip mid-afternoon?
This is really helpful, I am really struggling to get a good nights sleep at the moment
same. Mine is sporadic insomnia. Hope this helps!
i could definitely do with doing this right now! I am really struggling with getting to sleep at the moment!
You and me both. This is something I’ve made out of personal necessity lol!
I suffer from insomnia so I practice yoga and meditation before bed and that really helps me every single time.
Same! I have a few meditations I listen to if I’m feeling “wired”. Sometimes it works and sometimes it doesn’t
Insomnia has been part of my life for a long time, I’ve refused to try medication and other pills to remedy it, so this sounds intriguing x
Yep, honestly I’ve been doing this the day after my sleepless nights to try and ‘cat nap’ and feel more refreshed. Rather than the zombie!
Thankfully I’m the opposite and this year has helped my sleep and allowed me to get more of it which I’m grateful for. Looks like some great techniques in yoga to help you sleep well x
I find my sleep is up and down. It’s either solid sleep, or insomnia. How’s your energy in the day?
This looks amazing, I’m going to try it tonight, I used to go to pregnancy yoga and that was the evening so really helped me sleep after
Yes, hope you tried it and got some good sleep
Thankfully I am a very good sleeper, but my partner struggles. I think this is definitely something we should try together before bed. I think it would help us both x
Usually I’m a good sleeper but pandemic, unemployment, and menopause all hit me hard.