Movement

Yoga for better sleep

Movement

Yoga for better sleep

“Yoga has innumerous benefits,” says Avril James-Hurt, MPH, an exercise physiologist and yoga instructor at Piedmont Atlanta Fitness Center. “In addition to helping increase flexibility and muscle tone, it may help you to relax so you can get a better night’s sleep.”

These three yoga poses, or asanas, will help you relax before bedtime.

Downward-facing dog, up the wall

  • Stand with your arms extended to a wall at shoulder height.

  • Press your hips back toward the center of the room.

  • Walk your fingertips up the wall until your arms are fully stretched.

  • Keep pressing your hips back and let your head gently fall forward toward the wall.

  • Try to stay on your fingertips and keep your wrist bones lifted.

  • Take a few deep breaths and hold the pose for 30 seconds, then return to standing.

Legs up the wall

  • Sitting on the floor near a wall, lie on your side and place a blanket under your hips.

  • Swing your legs so they are up the wall and your pelvis is resting on the blanket for support.

  • Allow your arms to open into a goal post position on either side of your head.

  • Hold for 30 seconds or more.

Child’s pose

  • Kneel onto a folded blanket with your knees slightly apart and your toes together.

  • Fold forward at the hips. Let your forehead rest on the ground and your arms relax at your side.

  • Hold for 30 seconds or more.

Check out additional yoga and fitness tips.

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