Yoga to sleep well at night – 25-minute class

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!

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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.

Questions

• Have you suffered from insomnia?
• Do you struggle to relax?
• Does your energy dip mid-afternoon?