When was the last time you had a deep sleep? The kind of slumber where your body seems to sink into your bed as your mind drifts into a calm, hazy peace. The result of a good night’s rest goes far beyond the absence of tiredness or the need for a second coffee. A truly restorative sleep renews your energy and stimulates your mind.
With the chaos of life creeping back and the demands of the silly season upon us, it’s essential to carry with us the lessons from the slow pace we returned to while life seemed to pause in 2020. No matter your commitments or your time pressures, working a small yoga practise into your nightly routine can give you a restful sleep and rejuvenate your mind, body and soul to keep up with life and the adventures ahead.
Regular yoga combined with a practice of deep breathing can relieve physical tension and in turn, activate your parasympathetic nervous system, which helps counteract stress. We road-tested a nightly yoga practice to bring about a peaceful transition from day to night in search of a better night’s sleep. Try these calming poses to sleep peacefully tonight:
Begin your practice by relaxing into a kneeling position with your hands clasped in a prayer position, lightly touching your thumbs to your chest. Stay here as you centre yourself and start noticing your breath.
Also known as Child’s Pose, is a resting pose, often used intermittently throughout a yoga practice. Begin kneeling on the ground, folding your torso towards your legs, with arms resting and gently stretched in front of you. The secret to any yoga pose is to breathe through the movement. Pause here for 15 breaths as allow your mind to slow, and you begin tuning into your body.
Move onto your hands and knees into Cat Cow, letting your spine rest in a neutral position. Keep your shoulders over your wrists, and your hips squarely over your knees. Very slowly arch your back towards the sky, curving your spin while allowing your chin to drop instinctively. As you breathe out slowly bring your spine towards the floor, arching your back with your chin level and eyes cast forward. Move through these two positions slowly while breathing to ease any tension through your back.
Transition onto your stomach, lying down with your legs side by side and your toes untucked. Set your elbows under your shoulders with your forearms parallel to each other. Inhale and lift your head and your torso away from the floor in a mild backbend. Remain here for 8 to 10 breaths before releasing your belly and lowering yourself to the floor. Repeat if desired for a deeper stretch through your upper back.
From a seated position, bring the soles of your feet together, letting your knees fall outwards. Gently extend your legs away from your body to make an elongated diamond. Fold your torso forward, slowly bending from your hips as if you are melting towards the floor. Stay in this position, with mindful inhaling and exhaling for ten breaths before slowly peeling yourself up back to a seated position
Waterfall pose is a gentle way to counteract the stress that our legs and feet hold after a long day. Lying on your back, extend your legs upwards by resting against a wall, creating a 90-degree angle with your body. The Waterfall is an ideal pose if you suffer from tired, heavy legs, especially after a hot day. Remain here for ten breaths to increase blood flow and circulation through your limbs.
Relieve tension in your lower back with an easy transition from Waterfall to Happy Baby. Bring your knees to your chest and grabbing the outside of the soles of your feet with each hand. Extend your legs slightly while letting your elbows fall inside your thighs, feeling a nice stretch through your hamstrings and quads. Gently rock from side to side, massaging your lower back. Hold this pose for 10-15 breaths.
This pose is a rinse or massage for your digestive organs that will settle your stomach and relieve any pain or tension in your spine. From Happy Baby, remain on your back with your heels resting on the ground with your knees bent. Slowly let your legs fall to the right while keeping your back flat. For a deeper stretch, turn your head to the opposite side before lifting and dropping your legs to the left and tilting your head to the right.
To move into a Reclining Bound Angle Pose, stay on your back, bringing the soles of your feet together, with your knees bent, falling to each side. Place one hand on your heart and the other on your belly. Close your eyes while you breathe in deeply before exhaling ten times. This pose will open your hips and inner thighs to soothe your entire body.
The final pose, where you can let your natural breath return as you lie on your back with your eyes closed, gently resting. Let your body soften and flatten against your mat and consciously move through your body until each muscle gently relaxes into the pose. Stay here, peacefully for a few moments with dimmed lights and a fresh, natural breeze. While in a state of total relaxation, move to your bed without looking at your phone or other distractions and snuggle in for a deep, peaceful sleep.
For quick, nightly inspiration that doesn’t involve watching a screen, spoil yourself or someone you love with a Yoga Deck by Luckies.
