8-Minute Workout: Yoga for Better Sleep

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Try this 5-move yoga routine to relax your body and mind before sleep. The best part? Each pose can be done in bed!

By Jennifer Matarazzo; Photos by Nick Cardillicchio

Upside-Down Relaxation

Forget counting sheep. Ease your way into dreamland with this five-move yoga routine from Edward Vilga, creator of the DVD Yoga in Bed: 20 Asanas to Do in Pajamas (yogainbeddvd.com, $19.95). The moves will relax your body and mind, but the best part is that you can do them all in bed!

Minutes:0:00-2:00

Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
Lie back and extend your legs up the wall.
If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
If it's not enough, scoot closer.
Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.

Next: Winding Down Twist

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charleswood5 wrote:

Fantastic ..... just what I was looking for. Thankyou.

1/14/2013 04:47:38 AM Report Abuse

LalaEnna wrote:

how can i save this on my account?

9/18/2012 10:34:21 PM Report Abuse

delorescovert wrote:

It sounds like a routine worth following. Stretches and relaxes you. Would think Child Pose would be final move. Thanks

7/22/2012 06:34:05 PM Report Abuse

a3984502 wrote:

A few months ago I started reading Brilliant Yoga: The Complete Guide to Upgrading Your Body and Life by Sarah Sanders. It helped me discover the amazing benefits of yoga: increased flexibility, stress relief, toned muscles, improved sense of health and wellbeing and so many more. It also helped me lose weight, which is great! If you want to transform your body, mind and spirit and improve your life quality, just visit Sarah's website at: http://tinyurl.com/yogaforyou

2/13/2012 07:00:44 AM Report Abuse

hmack1969-bhg wrote:

I don't understand this last one. "rock your body up to sit; exhale as you roll back. Continue for 1 minute, then roll back." I can't rock up as described, not without extending my legs. And not sure why the routine would end on the most strenuous step. (I'm 120 fairly fit pounds, so I feel like I should be able to do it.)

9/11/2011 08:21:02 PM Report Abuse