5 Must do Yoga poses for better, deeper and longer sleep.

In our society we seem to have a somewhat disfunctional relationship with sleep and rest in general. We pride ourselves on drinking 12 cups of coffee and staying up all night cramming in a last minute project. When people make New Years Resolutions, their list often includes, more exercise, quitting smoking or eating heathier but have you ever noticed that no one ever ever says, this year I want to sleep more? So what can we do to resolve this silent war we keep fighting against sleep? While there are many solutions to getting a better nights rest such as: turning off all devises at least an hour before you hit the sack, not eating after 8 p.m. and meditation, a few passive yoga positions done before bed can slow the heart rate down, calm the busy mind and ease sleep disruptive aches and pains allowing for a longer, deeper, quality nights rest. Here are 5 must do Yoga Asanas for a good nights sleep.

1. Seated Forward Fold (Paschimottannasana)

While in a seated position with your legs stretched out in front of you, fold yourself in half, slowly inviting you belly towards the thighs. Take all the tension out of your neck and allow it fall, gravity will do its job. Feel free to reach or touch the toes or keep a very generous bend in the knees.

This position releases the back, hamstrings and glute area.

2. Cat/Cow ( Marjari/ Bitila)

Start in a quadruped position, keep a straight back, as you bend your spine into the letter C, pull your belly button into your back and slowly bring the chin down towards the chest, hold for a bit and than slowly allow the belly to drop down towards the floor while lifting your head up. Repeat this as many times as you wish. Really milk this movement, let yourself feel it.

With this muscle melting movement you will feel your core strengthen yet relax at the same time.

3. Heroe Pose ( Virasana)

Kneel on the floor, bring your inner knees together and take your toes part. Curl your toes under if you crave a good foot stretch ( this is optional). You can stay seated upright or if you feel comfortable enough, try leaning back a bit with the support of a pillow, blanket or bolster.

Hero Pose may require some getting used to and some deep breaths however it will stretch the tight quadricep muscle and relax tired legs like nothing you ever felt before.

3. Legs-Up-The-Wall-Pose ( Viparita Karani)

Siting in front of a wall press your left hip up against the wall, slide your legs up and lay down in a supine position on the floor. Rest your legs on the wall, relax your belly and take some long deep breaths. Hold the pose anywhere from 1 to 5 minutes.

This mind relaxing pose helps to aid with digestion, reduce back pain, stretch the hamstrings, supports your lymphatic and glymphatic systems while boosting the immune system. Its great for anyone with poor circulation and low blood pressure and it just feels so damn good.

4. Wide legged Childs Pose ( Balasana)

Let your big toes touch and take your knees apart, slowly lower the forehead all the way down to the floor, stretch your arms out in front of you or slide your arms down by your side and touch you ankles.

Because your third eye is down in this position, it automatically calms you down and prepares you for sleep. Many Yogis believe that we hold a lot of suppressed emotions and stress in our hips, Balasana opens the hips and creates space in the lower spine.

5. Corpse Pose ( Savasana)

In a supine position on the floor, allow your entire body to melt into the earth, close your eyes and allow your eyeballs to feel so heavy, its as though you have 20 sets of eyelids over-top of your eyes. Perform a complete body scan making sure that you are not holding any tension anywhere in the body. Now just melt, breathe and surrender.

In a traditional yoga session, this would be the final pose in the practise, allowing the heart rate to slow down and integrating the mind and the body together after an invigorating class. Its also the most delicious way to end a long, hard stressful day while we slowly slip into our dream world.

All of these positions can be done on the floor or in your bed before sleep. Remember that rest and sleep are a natural and vital part of our exitance, it allows us to solve problems faster, improve fitness performance, helps with weight loss, reduces stress and regulates our moods forming us into much-more pleasant beings. Use the power of dreaming.

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