Relaxing yoga poses for a restful sleep
Yoga teacher Kelly Drew shares her favourite yoga poses to help relax body and mind before bedtime
A gentle yoga practice at the end of the day can help wind down your body and mind before bedtime.
Incorporate these easy yoga poses into your evening routine to help settle you down for a good night's sleep.
Child's Pose
This restful posture restores balance and harmony to the body and puts the mind into an open and receptive state. This is a lovely pose to quiet the mind and calm the nervous system before getting into bed.
Perfect to practice on the ground next to the bed, with perhaps a folded blanket to support the knees and a pillow under the head. Also lovely to do in bed so you can allow the body to sink into the mattress.
The focus here is on slow long breaths, softening the body a little more with each exhalation. Physically this position gently stretches out the spine, easing away any soreness especially in the lower back.
Legs Up The Wall Pose
This half inversion promotes relaxation and rejuvenation. An inversion is when the body is upside down, but as this just requires the legs to be inverted, it’s a very safe position for anyone to practice.
Find a clear wall space and sit with the side of your body completely against the wall. You can slowly lie back from here and place your legs up the wall, making sure your bottom is also touching the wall. A pillow under the head will allow this to be even more relaxing.
This position helps to improve the circulation in the legs, so perfect for tired or restless legs. As the blood flow reverses it flows down into the pelvis, nourishing the pelvic organs and helping to alleviate low back pain. Slow long breaths here will also help to induce a state of relaxation.
Supine Twist
This position can be performed in bed for optimal comfort. This gentle spinal twist helps to alleviate the tension built up through the day as it gently squeezes the internal organs releasing toxins. It alleviates tight back muscles and opens out the chest muscles and relaxes the shoulder joints.
Practice this pose on both sides, enjoying slow deep breathing. Hug the knees lightly afterwards, then stretch our fully, ready for sleep.
Based in Hereford, Kelly has been teaching yoga for 17 years. She has enjoyed teaching public classes, one to one tuition, workshops and retreats during this time. Recently she has expanded into Yoga Therapy for Women’s Health and empowerment alongside a qualification in pre and post natal yoga. kellieyoga.co.uk