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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!

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 (, $19.95). The moves will relax your body and mind, but the best part is that you can do them all in bed!


  • 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
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
schroed9 wrote:

This works like a charm. I've used it for over a year and it keeps you asleep all night. Kill the caffeine before, though.

8/24/2011 06:11:48 PM Report Abuse
lmcmillan40 wrote:

got to give it a try since sleeping pills don't work on me!

8/24/2011 03:49:35 PM Report Abuse
jcasino1 wrote:

i will try these sleep poses tonight and hopefully they work , ill b back to comment on them tomorrow.

6/16/2010 05:40:59 PM Report Abuse

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