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Dr. Tara Salay

Lilybridge Yoga

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in Yoga · July 16, 2020

3 Yoga poses to help you relax before going to sleep

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yoga poses to help you sleep

Yoga poses to help you sleep

Are you someone who tends to feel energized when you need to go to sleep or someone who’s mind starts working in overdrive right when you lay down for bed?

The three poses listed below have a relaxation effect on your nervous system which is helpful for falling asleep. I recommend listening to some relaxing music while going through these poses. Music is so helpful in helping us get into a relaxed mindset and there are plenty of free options on youtube. After performing these poses, feel free to lie in savasana for further relaxation.

With all of these yoga poses, keep your breathing deep and steady to promote relaxation.

To stay relaxed, you should be doing belly breathing (diaphragmatic breathing); if you don’t know what this is, I have a video on this that I will link below.

All poses should feel good and should be pain-free. Try to keep your eyes closed during the poses. Hold each pose for 1 minute and 30 seconds that way this routine will take you less than 5 minutes!

1. Wide child’s pose (balasana)

For this pose bring your toes together and let your knees go out wide. Sit back toward your heels. If needed, feel free to place a folded blanket or pillow between your feet and buttocks to limit the bend in your knees. Relax your forehead on the ground. Extend your arms out in front and relax into the pose.

       <– This is the position of your legs

Keep your palms facing down to promote grounding and relaxation
Modification with a pillow

2. Modified happy baby

I love all these poses for relaxation but this one has to be my favorite, it just feels so relaxing to me! Lying on your back, bend your knees and hold onto your inner ankles. Keep the upper body as relaxed as you can.

 
 3. Supine bound angle pose (supta baddha konasana)

Lying on your back, bend your knees, and let your knees fall out to the side with your feet together. Feel free to use pillows or yoga blocks under your thighs if needed. Again, keep your palms facing down to promote grounding

 

15 min yoga flow to relax before bed:

Video on how to perform belly breathing:

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Exercise and physical activities:

Before beginning any of these exercises, you should consult with your physician, assess your fitness level, and follow all safety instructions.

Any/all information provided by Dr. Tara Salay is of general nature and should not be taken as medical and/or other health advice pertaining to any individual specific health and/or medical condition. You should be in good physical condition and able to participate in these exercises and you should understand that when participating in same, there is the possibility of physical injury. If you engage in these exercises, you agree that your participation is voluntary and that you are participating at your own risk. By engaging in these exercises you agree to assume any/all risk(s) of injury. Should your participation in these exercises result in injury, you agree to release, discharge, and hold Dr. Tara Salay a harmless from any/all losses, liabilities, injuries, and/or damages resulting from any/all known or unknown claims and/or causes of action.

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