The 8-Minute Yoga Routine That Will Help You Fall Asleep

Having trouble drifting off to sleep? Before you resort to counting sheep again, try these simple yoga moves. These yoga stretches are easy for anyone to do and will have you saying “Namaste” in your sleep in no time.

  1. Start with the Upside-Down Relaxation stretch. To do this stretch, you will want to have your butt about six inches from your wall or headboard. Then lie back on your bed and extend your feet up so they are resting against the wall or headboard. This should be a nice hamstring stretch. If you cannot feel it, scoot your behind closer to the wall. If it is too much of a stretch for you, scoot your bottom further from the wall. Find a happy position that allows you to relax and feel the stretch. Hold the pose for about two minutes.
  2. Next, do the Winding Down twist. To do this yoga pose, just sit cross-legged on your bed. Gently twist your body to the left and rest your head on your left shoulder. Hold for thirty seconds and then twist to the right side.
  3. Follow up with the Nighttime Goddess stretch. Once you are done with the Winding Down twist stretch, put your legs in a comfortable butterfly position. From there, lie back on the bed, keeping your feet in a butterfly position. You can always put a pillow under your legs if the stretch is too deep. Rest your arms to the side, palms up. Hold for two minutes.
  4. Get into Child’s Pose. Child’s Pose is almost everyone’s favorite position, and you will see why once you try it. Sit comfortably on your knees while on your bed. Then while rolling your torso forward, you are going to rest your forehead on the bed. Gently allow your body to lower to the bed so that you are in a position that is comfortable and relaxing. Take a few deep inhales and exhales while in this position, holding it for two minutes. It is a great stretch for your lower back.

After you finish these four relaxing stretches, you should feel a little more relaxed and ready to drift off. You can help yourself fall asleep faster by taking a warm shower before these moves or by simply avoiding technology and television an hour before bedtime.


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