Struggling with sleep? This gentle yoga sequence combines mindful movement and breathing techniques to help you unwind and prepare for restful sleep. No special equipment needed—just a comfortable space and a pillow (optional).

Why Yoga Helps with Sleep

Yoga before bed can:
- Reduce physical tension
- Calm the nervous system
- Lower stress hormones
- Prepare the mind for sleep

Gentle Yoga Stretches for Sleep

1. Seated Preparation

Sit comfortably with eyes closed
Take 5 deep nasal breaths
Set an intention to release the day

2. Upper Body Release

Interlace fingers and stretch arms overhead
Alternate finger interlacing
Add gentle side leans to release tension

3. Seated Twist Sequence

Cross legs comfortably
Inhale to lengthen spine
Exhale to twist gently
Hold for 3-5 breaths each side

Left Nostril Breathing for Relaxation

This ancient technique (Nadi Shodhana variation) calms the nervous system:

Use right hand to alternate nostrils:
- Thumb closes right nostril
- Ring finger closes left nostril
Breathe in through left nostril
Exhale through right nostril
Repeat for 5-10 cycles

Final Relaxation Poses

1. Supported Forward Fold

Place pillow under belly
Let head hang heavy
Breathe into tense areas

2. Reclined Butterfly Pose

Lie on back
Bring soles of feet together
Let knees fall open
Place hands on belly/heart

3. Eye Relaxation Technique

Rub hands together to create warmth
Cup palms over closed eyes
Breathe deeply 3-5 times

Tips for Better Sleep Yoga

Practice 30-60 minutes before bed
Keep movements slow and gentle
Focus on releasing rather than stretching
Combine with other sleep hygiene practices

Give this routine 10-15 minutes each night to signal your body it's time to rest. Sweet dreams!

Articles tagged "sleep-routine"

Articles tagged "sleep-routine"

Yoga for Better Sleep: Relaxing Bedtime Routine