Sometimes, at the end of a long and stressful day, it can be difficult to settle into a restful state—your mind is racing, your heart skipping like a scratched CD, maybe you can’t stop fidgeting. We’ve all been there.
Yoga can be an powerful tool to take yourself out of this wired state and into a place of restoration and relaxation.
“Yoga is an incredible practice to prepare for better sleep, as it naturally stimulates the parasympathetic (rest/digest) nervous system and prepares the body for stillness,” says yoga teacher Alison Reaume.
Reaume is no stranger to stressful days and shared her top three ways to prepare for sleep with Fit&Well. Each one tackles a slightly different facet of restlessness, and together they combine to deeply relax the body and mind, preparing you for sleep.
Give them a try and let us know in the comments if they helped.
1. Legs up the wall
Time: 5-10min
How to do it:
- Sit side on to a wall. Gently swing your legs up the wall as you lower your back and head to the floor.
- Adjust so your hips are either right against the wall or a few inches away—whatever feels more comfortable.
- Rest your arms out to the sides, palms up, and let your shoulders soften. Close your eyes and breathe slowly, staying here for 5–10 minutes.
Why Reaume recommends it: “This pose improves circulation in the legs and shifts the body out of go mode. It’s especially wonderful if you have been on your feet all day.”
2. Alternate nostril breathing
Time: 3-5min
How to do it:
- Sit on the floor or in a chair with your spine straight, resting your left hand on your lap.
- Bend the index and middle fingers of your right hand toward your palm. Gently close your right nostril with your thumb and inhale through your left nostril.
- Close your left nostril with your ring finger, release your right nostril, and exhale through the right side.
- Continue this pattern for 3–5 minutes, breathing slowly and evenly.
Why Reaume recommends it: “This practice balances the right and left hemispheres of the brain, quieting the mind and mental chatter.”
3. Reclined bound angle
Time: 5-10min
How to do it:
- Lie on your back and bring the soles of your feet together, letting your knees release open to the sides. If you have a bolster, you can place it vertically underneath your back. Place cushions or yoga blocks under your thighs if your hips feel tight or if you need more support.
- Rest your arms comfortably by your sides, palms facing up. Close your eyes and let your breath slow and deepen. Stay here for 3–5 minutes, allowing your whole body to soften toward the floor.
Why Reaume recommends it: “This pose invites full-body relaxation, as you begin to open the hips and soften the belly.”
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