Last Updated on March 12, 2024 by
Are you struggling to catch those elusive Zzz’s at night? Incorporating yoga into your pre-bedtime routine might just be the ticket to a restful night’s sleep.
Greencare Wellness Expert, internationally renowned yoga instructor and founder of CD Movement, Charlotte Dodson, is based in Sydney. Charlotte has taught Middle Eastern royalty and A-list clients, including Miranda Kerr, Orlando Bloom, Gerard Butler, Basil Iwanyk, Phoebe Tonkin, Stephanie Rice, Lara Worthington, and Leah Wood.
In this blog, Charlotte describes five soothing yoga poses that you can do to unwind, relax your mind and body, and prepare yourself for a deep and rejuvenating slumber.
Child’s pose (Balasana)
- Begin by kneeling on the floor, then sit back on your heels.
- Extend your arms forward and lower your torso between your thighs, resting your forehead on the mat.
This calming pose gently stretches the lower back and hips, releasing tension and promoting relaxation. Focus on lengthening your spine and taking deep, calming breaths to prepare your body for sleep.
Legs up the wall (Viparita Karani):
- Sit with one side of your body against a wall, then gently swing your legs up onto the wall as you lie back.
- Keep your spine straight and aligned with the wall, allowing your legs to relax and hang vertically.
This restorative pose promotes relaxation, improves circulation, and relieves tension in the legs and lower back. Close your eyes, focus on your breath, and let go of any stress or worries as you surrender to gravity.
Seated forward bend (Paschimottanasana):
- Sit on the floor with your legs extended straight in front of you.
- Inhale to lengthen your spine, then exhale as you hinge forward from the hips, reaching your hands toward your feet.
This gentle stretch elongates the spine and releases tension in the hamstrings, promoting relaxation and calming the mind. Keep your back straight and your breath slow and steady as you surrender to the pose.
Reclining bound angle pose (Supta Baddha Konasana):
- Lie on your back and bring the soles of your feet together, allowing your knees to drop outward.
- Place cushions or blankets under your knees for support and comfort, ensuring your spine remains in its natural curve.
This restorative pose opens the hips and groin, releases tension in the lower back, and promotes relaxation throughout the body. Close your eyes, focus on your breath, and allow yourself to sink into a state of deep relaxation.
Corpse pose (Savasana):
- Lie on your back with your arms by your sides, palms facing up.
- Close your eyes and focus on relaxing each part of your body, starting from your toes and working your way up to your head.
This final relaxation pose allows you to integrate the benefits of your practice, calming the nervous system and preparing your body and mind for sleep. Stay in this pose for several minutes, breathing deeply and allowing yourself to fully unwind.
Incorporate these five yoga poses into your bedtime routine to promote relaxation, release tension, and prepare yourself for a restful night’s sleep. As you flow through each pose, remember to breathe deeply, stay present, and let go of any stress or worries. With a little bit of practice, you’ll soon find yourself drifting off into a peaceful slumber, ready to wake up feeling refreshed and rejuvenated.
To book a one-on-one session with Charlotte, please click here.
