• Menu
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Di Hickman

discover how to live your yoga, and love life

  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure
  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure
  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure

Yoga to sleep well at night – 25-minute class

December 18, 2020 //  by Di Hickman//  14 Comments

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.

25 minute yoga class, Yoga to sleep better & for relaxation

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.

sitting in sukhasana, seated yoga pose

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.

seated cat and cow exercise

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.

Rotated Sage pose - restorative yoga variation
restorative rotated sage pose

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.

Supported and Unsupported Paschimottanasana - seated forward fold

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.

tadpole or supported childs pose

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.

windshield wipers
Happy Baby

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.

savasana variations. Regular and supported

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?
Previous Post: «full bow pose Bow Pose Tutorial for beginners & modifications
Next Post: 2020 vision board results – manifesting consistency vision board for consistency 2020»

Reader Interactions

Comments

  1. Kara Guppy

    December 23, 2020 at 5:17 am

    This is really helpful, I am really struggling to get a good nights sleep at the moment

    Reply
    • Di Hickman

      January 7, 2021 at 2:08 pm

      same. Mine is sporadic insomnia. Hope this helps!

      Reply
  2. Rebecca Smith

    December 22, 2020 at 1:06 pm

    i could definitely do with doing this right now! I am really struggling with getting to sleep at the moment!

    Reply
    • Di Hickman

      January 7, 2021 at 2:07 pm

      You and me both. This is something I’ve made out of personal necessity lol!

      Reply
  3. Anosa

    December 21, 2020 at 8:44 am

    I suffer from insomnia so I practice yoga and meditation before bed and that really helps me every single time.

    Reply
    • Di Hickman

      January 7, 2021 at 2:06 pm

      Same! I have a few meditations I listen to if I’m feeling “wired”. Sometimes it works and sometimes it doesn’t

      Reply
  4. Rachel

    December 21, 2020 at 2:26 am

    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

    Reply
    • Di Hickman

      January 7, 2021 at 2:05 pm

      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!

      Reply
  5. Rhian Westbury

    December 21, 2020 at 2:13 am

    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

    Reply
    • Di Hickman

      January 7, 2021 at 2:04 pm

      I find my sleep is up and down. It’s either solid sleep, or insomnia. How’s your energy in the day?

      Reply
  6. Jenni

    December 21, 2020 at 2:11 am

    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

    Reply
    • Di Hickman

      January 7, 2021 at 2:04 pm

      Yes, hope you tried it and got some good sleep

      Reply
  7. Claire Lomax

    December 20, 2020 at 2:16 am

    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

    Reply
    • Di Hickman

      January 7, 2021 at 2:03 pm

      Usually I’m a good sleeper but pandemic, unemployment, and menopause all hit me hard.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

reduce clutter and gain focus - wundermax padfolio

Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

RECENT POSTS

Reclined Pigeon Pose Modifications for beginners
Yoga block balance exercises for strength & stability
Supporting wrists in downward dog – Quick Fixes for pain relief
How to lay on your side without hurting your shoulder or neck
Yoga Hip Flexor Strengthening for Beginners
Gentle somatic yoga hip openers for beginners

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

© Di HIckman 2020. Unauthorized use and/or distribution of this material without expressed written permission from this blog’s author is strictly prohibited. You may use an excerpt, link, and/or photo ONLY if full and clear credit is given to Di Hickman with appropriate and specific direction to the original content.

  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure

Copyright © 2023 Di Hickman · All Rights Reserved · Powered by Mai Theme