Time: 15 minutes
This simple yoga routine is a great natural remedy for those frustrating, sleepless nights of tossing and turning. Take fifteen minutes to stretch out the kinks from a stressful day, and it can do wonders for your sleep.
A Simple Yoga Routine to Sleep:
Stand with your feet placed about 4 feet apart, your arms held out at shoulder level, and your palms facing down. Keeping your torso facing forward, look down the length of your right arm as you bend your right knee and sink down into a high lunge. Use your thigh muscles to pulse up and down a few times in Warrior II, then switch sides and repeat.
Fists forward bend:
Bring your feet to together, face the front, relax, and fold your torso over your legs so that your stomach is resting against your thighs. Let your head hang, then fold your arms so that your fists are in the bend of your elbows, and breathe deeply for a minute. Clenching your fists in this position will actually help relax your back muscles.
Legs up the wall pose:
Place a large pillow at the base of a wall, and rest your backside on it so that your hips are higher than your heart, and your heart is higher than your head. Swing your legs up the wall, let your arms rest comfortably on the floor, clear your mind, breathe deeply, and relax in this position as long as you would like.
Two knee spinal twist:
Slowly let your legs fall to one side, feeling the stretch in your spine, and bend your knees. Extend your arms outwards from the shoulders, keep your upper back flat on the ground, and look the opposite way from your knees. After 30 seconds, switch sides and repeat.
Lay flat on your back with your arms at your sides. Starting with your feet and moving upwards, tense and then relax each muscle, one at a time. Breathe deeply, and clear your mind. End by relaxing all the muscles on your face, and drifting off the sleep.