22 May Sleep Yoga
Andrea Ellsworth is a featured writer on LinkedIN having composed and published thirty seven posts. She has more than two thousand loyal followers. Her articles focus on beauty, fashion, health and well being. Some of her topics also encourage options for personal development.
We can all have trouble sleeping from time to time and really need a little help easing in to our night time. With all the distractions now days it can really be hard to Turn Off and let yourself truly relax.
Here are just a few yoga poses that I use to help transition me from a hectic day to a restful night.
1) Sit in a comfortable position on your bed and take a few moments to MEDITATE: clear the mind, focus on the breath.
2) Take 10 deep BREATHs in and out through the nose-counting to 5 as you inhale and counting to 7 as you exhale, making the exhale a little longer than the inhale.
3) Recline onto your back and HUG YOURSELF: knees into the chest, rock and roll clockwise counter clockwise massaging the back.
4) Keeping knees into the chest, allow arms to come out into T position, on an exhale drop knees to the right side coming into a RECLINED SPINAL TWIST. Return your focus to your breath, stay here for 10 breaths. Repeat on other side.
5) Inhale knees back to centre of chest, raise feet to sky. Bring hands in between feet and grab a foot with each hand- coming into HAPPY BABY POSE. Holding for 10 breaths.
6) Begin to release arms to side in comfortable position and on your next inhale lengthen the LEGS UP THE WALL, exhale allowing them to relax on the wall, resting in this position. Hold for 10-20 breaths.
7) Let legs come off the wall and slowly and gently swivel around to a seated position, lengthening one leg at a time out in front of you. Take an inhale to lengthen spine, lift chest and on your exhale begin to fold forward coming in a SEATED FORWARD FOLD. Hold for 10 breaths.
8) After your 10th exhale, take an inhale to tuck the chin to the chest and as you exhale slowly roll up vertebrae by vertebrae letting the head surface last and slowly begin to roll all the way down onto your back.
9) Settle into SAVASANA. Taking your deepest most flowing breaths yet- take as many as you want or need.
10) RELAX into a restful sleep