Welcome back, yogis!
Today I wanna share with you my ultimate yoga poses before bedtime routine that I’m hoping can help anyone out there that’s having trouble with sleeping.
I usually do this routine whenever I have something in mind (I also do have another routine for daytime that will help me with this – will share in another post) that’s giving me a hard time from falling asleep. I don’t think I’m the only person going through this, so I really hope this set & tips will guide you to having a better deep sleep.
Before we get to the poses, some spiritual or inner talk that we can practice before sleeping is to trust ourselves to let go.
Often times, we stress over something that we kept on playing in our minds, without us even realizing it, and worse is when it starts to mess with our sleep. By trusting yourself, by trusting the universe that everything will be all right, and if anything, trust that everything happens for a reason, will give yourself some sort of calmness mentally and physically.
This routine is by no means perfect. I read through a few of others’ experiences and adapted some to mine. This is just how I do it, you can, of course, create a routine that suits you best.
The Yoga Clock
One of the things that I didn’t learn when I started yoga was how our practice changes within the hours of the day. I’ve only realized this when I looked at the different types of yoga class offered by the yoga class that I went to in Bali.
Boom. No one told me about this. Not even my instructor in my daily class.
So basically, you can start your day with sun salutation to get warmed up (read my yoga routine in the morning here), and you can do your vinyasa flow routine and by the time the day’s ending, you can slot in some yin and restorative yoga.
Why I’m talking about this? Because it’s important to understand how our body and mind works.
How we gotta warmed up our body and mind in the morning, and also to wind them down too when we’re going to sleep. To prepare our body for a state of stillness. We are not going to do some hardcore abs routine at night before going to bed. The flow that I’m going to share below is more relaxing.
So enough of the blurbs, let’s get down to it! 😉
Yoga On The Mat
- Standing Forward Bend
- In the video below, it shows how to do forward fold like a pro. But if you’re not as flexible yet, you can always bend your knee as generously as you want. A pose that will make you feel good.
- Feel your feet grounded, & let your head hang.
- Cat & cow pose
- Apart from its many benefits, I usually do this to start off by better breathing rhythm. Check out the video if you’re new to this pose 🙂
- Happy baby pose
- Some people like to do this pose on this bed, I personally like it better on the mat as I also get to massage my back at the same time.
- Loving the hip opening sensation, your legs will feel super stretched and super good, ready for a good sleep! 🙂
Yoga On The Bed
- Child’s pose
- There’s no winding down without child pose 😉 You can do this pose as it is on the bed, or you can also add some (I’d recommend 2) pillows as something to hold as you’re bending down.
- Perfect for your back & hips!
- Spinal twist
- If you’re someone with scoliosis, this is the best thing you could do to stretch the different parts of your curved spine.
- If my back has been feeling stiff, this is the best pose to wind down and your body will thank you for it for the sleep you’re about to get!
- Corpse Pose
- I loveee doing this savasana pose right before falling asleep.
- Relax your muscle, pull together your shoulder blades in, palms facing up
- Close your eyes, focus on your breathing, relax the muscle between your eye, relax your jaw
- And as you just breathe, and relax, it feels so natural to finally give in and let your body rests for the night
Bolster To Help Your Sleep
Sometimes…bolster is just the company you need in your sleep 😉 Haha just joking. Or am I?
I grew up with bolsters and never really liked them. But once I knew the benefits of them in my sleep, in my daily yoga practice, it’s so much more than just being a cuddle buddy.
It helped with my sleep problem, so maybe it can help with yours too 🙂
For someone who has scoliosis, my hip bones are not aligned – I’m still not sure whether this can actually be fixed or not. But. One of the sores that had always been there on my hip can be reduced by placing a bolster in between my knees. Apparently, this is the best sleep practices. Magic.
And, you can also place a bolster underneath your knees while you’re doing savasana. Try it. You won’t regret it.
OR, getting the base of your feet together, knees wide sitting down, place the tip of the bolster right at your tail bone. Slowly go down as your spine rests on the bolster. You can stay here for 5 minutes or as long as you want. I love to incorporate this pose when doing meditation. A super relaxing pose.
If you want to find other routines to help with your sleep, read on my review post on Alo Moves here.
Again, my last advice (also was my first advice) is to just let go & trust. Take a few moments before sleeping to take a deep breath. In and out. After you begin to trust yourself, your sleep, go back to your natural breathing.
Relax your muscle, especially the one in between your eyebrows.
It holds so much stress and pressure during the day.
Let it relax.
I hope this post had helped some of you in trying to get your sleep in order. & may all of you get a wonderful, peaceful sleep beginning today.
Please share with me your yoga poses before bedtime in the comment section below, I’d love to hear those, and hopefully, we can learn something from each other. 🙂