8-Minute Workout: Yoga for Better Sleep

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

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.

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.

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.

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.

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.

(source: artofliving.org)