There was a time when our sleep schedules as humans revolved around the sun. We had few distractions after dark and contacting others was not so easy. Later than this, we had simple evening routines and work was over when we returned home. Now days most of us know that our days and nights blend together. We can work, shop, and connect with others from our home at the click of a button, and our eyes are constantly on screens.
How is this all affecting our sleep? If you are reading this you might be thinking about your own bedtime routine, how much time you spend on devices at night, and how rested you feel in the morning. Our sleep directly affects our energy level, our ability to focus, our hormone function, and much more.
This Yin Yoga Sequence can help you wind down and fall asleep faster. Just like any healthy habit, if you combine it with others you will see the greatest effect!
Before starting this Yin Sequence think about turning all of your devices off or on do not disturb after dinner time. Try to eat more than a couple hours before bed so you have time to digest. Complete your bedtime preparations (shower, brushing your teeth, setting things out for tomorrow, alarm, etc) before this practice. You can complete this practice in bed or on a yoga mat by a wall. All you need is a heavy blanket, a thick pillow or bolster, and a wall.
Start by laying a folded blanket out for your knees (if you are not in bed) and coming to Child's Pose. Your knees are wide and you rest your forehead down with your arms in front of you. Relax your shoulders and breathe deeply here for 3+ minutes. Try to release tension each time you exhale, relaxing back onto your heals.
Next, place a bolster or pillow horizontally near a wall. Get as close as you can to the wall, placing your low back and hips up on the bolster/pillows with legs up the wall. Allow your knees to fall into your chest and lay your blanket over your shins. Hug your knees into your chest and relax. Breathe slowly for 3+ minutes.
Now, straighten your legs and come to Legs Up the Wall pose. Allow your arms to fall out and relax the body. Stay here for 3+ minutes.
Lastly, move from the wall and place your bolster/pillow vertically on your mat or bed. Sit as close as you can to the edge of the bolster/pillow and lie back over it. Open up your palms to your sides and straighten the legs or keep the knees bent. Breathe slowly here for 3+ minutes releasing any remaining tension with each exhale. Focus on your breath and attempt to let go of any distracting thoughts by drawing attention to your inhales, exhales, and the present moment and sensations.
Remove the bolster and get in bed. Continue to focus on your breath until you fall asleep.
I hope you enjoy this practice!
Please share it with others and let me know how you maintain a healthy bedtime routine of your own.
Contact me to schedule a free consultation and make your health a priority!