Dim the lights, shut off for the night, and do this relaxing 20-30 minute Bedtime Yoga Sequence to help you fall asleep.
Before you start, determine how many deep breaths equate to 1 minute – you will need this for the practice. All asanas can be practised with eyes closed:
Detailed instructions and variations:
- Easy pose: Sit relaxed and close your eyes. Breathe in and out deeply through your nose. Feel the flow of air in your nostrils. Be aware of your mind and body. How are both feeling right now?
- Cow & cat, seated. Inhale: Tilt your pelvis to create a slightly concave back, bring your shoulder blades together and tilt your head back. Exhale: Tilt your pelvis to round your back, roll your shoulders forwards, bring your chin towards your sternum. Repeat 5 times.
- Stretched upper body, seated: 5 slow breaths.
- Seated side bend: 5 slow breaths on each side.
- Half butterfly: 12 deep breaths, both sides. As a modification, you can gently press your leg towards the floor with each inhalation, and bring your leg close to your upper body with each exhalation.
- Seated forward bend: You are welcome to do this passively. Keep your back round and relax your legs and feet. Arms are bent. Take 10 slow breaths.
- Seated spinal twist: 10 slow breaths on each side.
- Reclining tree: Both sides. If you wish, you can place a cushion under your knee, relax your arms over your head and hold for approx. 1-2 minutes.
- Crocodile, left side: Hold for approx. 1-2 minutes.
- Crane to balance out the spine, 5 long breaths.
- Crocodile, right side: Hold for approx. 1-2 minutes.
- Crane while circling the legs: Place hands on knees, close the legs and circle, approx. 10-15 times in each direction.
- Banana, lying down: Hold both sides for approx. 1-2 minutes.
- Corpse: If you like, you can place a meditation cushion on your stomach. This creates a relaxing feeling of weight. Remain for 5-10 minutes, or for as long as you wish.
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