I was asked by Casper Sleep (Creators of the Casper Mattress) to write about the best yoga poses to do before bed to help you sleep. Whether you struggle to fall asleep, struggle to stay asleep, or have an overactive bladder keeping you up all night, yoga can aid in finding balance so that you can find deeper rest. As we transition into fall it is especially important to get good quality sleep as the transition between seasons can result in imbalance throughout the body and with your sleep cycle.
The following yoga poses and breathing exercises can help to calm the restless mind and to stimulate areas of the body that may become imbalanced, resulting in better quality sleep. I have also included a 35 minute flow that can be done right before bed. The poses and flow are based on principles of Yin Yoga and therefore the poses are meant to be done with little to no muscular engagement and are to be held for a few minutes each. It is important to note that because you will be holding the poses for a few minutes each you should only come into the poses to a comfortable and sustainable depth. No forcing or gripping allowed. The relaxation of muscles and holding of the poses can bring a deeper relaxation to the body and a greater focus to the breath, the present moment. Although you are relaxed, you should still feel sensation that will build with time in the areas described for each pose. If you ever feel pain of any sort (sharp, piercing, shooting, electric, tingling), please come out of the pose. It is not important what the pose looks like as long as you feel comfortable and relaxed. As long as you are experiencing no pain, all of the poses described below can be held from 3 to 10 minutes, maybe even longer as it depends on each unique body.
Before beginning the practice, do your best to create a relaxing environment. Turn your TV off, put your phone on silent and far enough away you can’t see it lighting up. Put on some comfy clothes and dim the lights. Feel free to play some relaxing music, light some candles and relax. Sweet dreams ya’ll. ♥ Continue reading