Sunset Yoga For Good Sleep
Prepare for a peaceful sleep with yoga! In this short 5 minute class, that you can do in bed, I will guide you through 5 poses that are great to decompress from a busy day.
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Seated Side Body Stretch
Lateral stretches are beneficial for releasing tension and bringing balance to the whole body. (You might have noticed that I incorporate side body stretches in most of my classes.) Side body bends stretch the abdominal and intercostal muscles, hips and thigh muscles. It opens the chest and heart center, improving rib cage mobility which is great for the lungs (hello oxygen intake!). And it lengthens and improves flexibility in the spine.
A seated side body stretch can be done in a cross-legged position, or as shown in the video: seated on the heels. Or if that’s uncomfortable, you can also sit up tall with your legs extended in front of you.
Remember you can always adjust and personalize the poses to make it work for you!
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Extended Puppy Pose
This pose , called Uttana Shishosana in Sanskrit, stretches the whole upper back area: the shoulders and chest (this pose is also known as “Melting Heart Pose”), the spine and arms. It’s also a very calming pose and helps relieve insomnia.
If you have sensitive knees, fold your yoga mat in the middle or place a blanket under the knees for extra padding.
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Bridge Pose
Setu Bandha Sarvangasana in Sanskrit, is a great pose to counter the effects of sitting behind your desk all day! Stretches the back, shoulders and opens the hips. Calms the brain and relieves anxiety and stress.
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Legs up the wall
Viparita Karani, Sanskrit for Legs up the wall pose, is a gentle and mild inversion without all the effort! Legs up the wall is such a lovely pose with so many benefits for body and mind! It regulates blood flow. Relieves tired or swollen feet, ankles and legs. It has a calming effect on the body and mind.
If you have lower back pain, place a folded blanket under your seat.
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Corpse Pose
Last but not least, we’ll finish in Corpse Pose (Savasana). It might look like an easy pose, but for some it can be quite hard since we really have to lie still on our back and surrender. It’s normal when thoughts bubble up to the surface. Just welcome them and watch them go like the waves.
Lying in Savasana helps bring a deep meditative state of rest. It allows the body to neutralize and process all the benefits of the previous poses. It also reduces stress and anxiety.
If you feel tension in your lower back, try this: place a rolled up blanket or pillows under the knees. Or bring your knees up and lean them against each other while your feet are pointed inwards, with the heels pointing outwards.
As we’re resting in Savasana you’ll hear ocean sounds and you can visualize the waves washing everything away.
As mentioned above, you can do this class in bed, right before you go to sleep. Enjoy!
