You are here

8-Minute Workout: Yoga for Better Sleep

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!

FI110105FTTIM003.jpg

Upside-Down Relaxation

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.

FI110105FTTIM001.jpg

Winding Down Twist

Minutes: 2:00-3:00
  • Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
  • Gently twist your torso to the left.
  • Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then return to center and repeat on opposite side.

FI110105FTTIM002.jpg

Nighttime Goddess Stretch

Minutes: 3:00-5:00
  • Lie on your back with knees bent.
  • Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.
  • Rest your arms on the bed.
  • If you feel any strain, elevate your legs by placing a pillow underneath each knee.

FI110105FTTIM004.jpg

Child's Pose

Minutes: 5:00-7:00
  • Sit up comfortably on your heels.
  • Roll your torso forward, bringing your forehead to rest on the bed in front of you.
  • Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
  • Hold the pose and breathe.

FI110105FTTIM005.jpg

Rock-a-Bye Roll

Minutes: 7:00-8:00
  • Lying on your back, hug knees in to chest.
  • Cross your ankles and wrap both arms around your shins with clasped hands.
  • Inhale and rock your body up to sit; exhale as you roll back.
  • Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.

NEXT: Try these 5 steps to a good nights sleep

Love it? Share now!

Comments

Loading comments...