Relax to Renew

Bedtime and Yoga

Getting a good night’s sleep at this time of year can be a challenge – so many ‘to do’s’ and so little time. We gear ourselves up with expectations and invariably our mind is way too busy trying to be one step ahead to get it all done.

This leaves the question – how to relax and go to sleep.

Yoga at bedtime – try it out. There are many types of yoga and kinds of postures. Those that help bedtime relaxation are not meant to get your energy going. They are meant to allow your parasympathetic nervous system to activate. We are often full of andrenylin throughout the day so being in touch with our ‘calming nervous system’ is not easy nor engaged without some attention.

I’ll be posting some pictures of the postures I will describe but in the meantime I recommend the folllowing postures with attention at all times resting on your breath (if thoughts enter your mind, acknowledge them and let them go). This routine can be done when you are all ready to go to bed.

1. legs up the wall – - lie on your back so that your buttocks touch the wall and your legs are resting up the wall – straight up or knees bent out with soles of feet touching (creates a diamond shape), arms are relaxed at your sides, palms up. try 10 breaths or more – slowly in and out – belly rise, belly fall:)

2. knees to chest – still at the wall – bring your knees to our chest and hold onto shins or wrap arms around them – lighting holding – in breath allow expansionof the chest, out breath pull inwith the arms – try 10 breaths here.

3. forward fold – get into bed sitting up with legs open in a ‘v’ and pillows in front of you between your legs. Allow your torso to drape over the pillows leaving your face clear to breathe. Give your attention to on your breath and breathe into the back of your lungs (i.e. your back) – exhale very slowly and completely. Breathing 10 times.

4. lie down on your back – head on low rise pillow, arms away from your body with palms up – connect with your breath and breath into your belly feeling it go up,and then down on the exhale, feel each body part sinking into the bed and being supported by the mattress

5. do not move and repeat quietly to yourself – “My body is relaxed and comfortable, I am resting and peaceful”

Shhhhhh…good night.

Try it for several nights in a row. The more similar the routine of going to bed is – activities and timing – the more your body will know it is time to go to sleep.

Sweet dreams:)