A little yoga in your life

Yoga tips, part 3: Sleep like a baby

Here are a few yoga poses that will help you ease into a restful night and sleep like a baby. Right before you go to sleep, begin your practice with the combination of these poses and deep breathing to calm the mind, your body will begin to release physical tension. This combination activates your parasympathetic nervous system, which helps counteract stress.

1) Restorative child's pose:

To come into the pose: sit on your shins, knees together (however if you are putting a pillow under tummy, spread the knees to insert pillow. Lay forward in Child's Pose resting the body over the knees or pillow. Arms can rest forward or behind, the head should take equal time being turned to each side. If needed, make sure you have enough space under the belly, to not strain the back. Hold this pose between 20 seconds and 2 minutes.

2) Supine Twist:

There are many health benefits to supine twist. Here are just a few. Help release lower-back,

Opens tight shoulders, elongates the supporting spinal muscles, improves digestion, and quiets the mind, just to name a few. To start this pose lay on your back. Hug your right knee into your chest. Take your left hand to your outer right thigh and guide your right knee to the left. Reach your right arm out to the right on the ground. You can stay with a neutral neck or, if it feels good, look to the right. You can keep your left hand on the ground.

3) Supta battakansana:

This is also known as reclining bound angle pose. Lay on your back on the floor. Bend your knees and place the soles of your feet together. Lie back on your bolster and support your head with a blanket, so that your head is above your heart. Allow the knees to open and relax into the props. Hold for about 30 seconds up to 2 minutes. You also want to remember to breath 20-30 breaths during this time period.

4) Savasana:

This is also known as Corpse pose. You want to end your sequence with this pose and hold for either 3-10 minutes. Lie back, letting your legs and arms relax. Bring your attention to your breath and notice which nostril is clearer. To come out of the pose, draw your knees in toward your chest. Instead of automatically rolling to your right side, roll onto whichever side feels comfortable.

Try these 4 positions to help you fall asleep faster and get a restful night of sleep. A huge thank you to Nathalie Kosman who helped me throughout the yoga series. You can catch her at The Preserve, Fit Athletic Club and Equinox for private and group classes! Also on Instagram @Nathalie_kosman

Most Popular

SportsMap Emails
Are Awesome

Listen Live

Following the news that the Rockets will pick second overall in the 2021 NBA Draft, ESPN Houston's John Granato and college basketball analyst and handicapper, AJ Hoffman, discuss how this impacts Houston's rebuild timeline and who they could be targeting.

Plus, Hoffman lays out a powerful case as to why the Rockets are better off picking second instead of first. Check out the video above to hear his intriguing take.

If you enjoy the content, be sure to hit like and subscribe here!


SportsMap Emails
Are Awesome