You’re lying in bed, staring into the darkness, and suddenly an urgent work email pops into your head, unbidden. Or maybe it’s that shampoo you forgot to add to your shopping list, or the need to fill up your gas tank in the morning. Your lower back is twinging and your shoulders are tensing in response to your thoughts of all the things you need to do, or already did, or didn’t do. It’s a pretty universal experience. Despite being totally exhausted, you’re unable to drop into sleep. Yoga can chase away your cluttered thoughts through a combination of movement, breathing, and focused attention, preparing you for sleep. Research even supports this. Studies have found that yoga can help people with insomnia fall asleep faster, sleep longer, wake up less during the night, and overall sleep more efficiently. Happy Baby Open your hips, relieve shoulder tension, lengthen your lower back, and foster a feeling of grounded Ness in Happy Baby Pose. Stephenson recommends starting with a simple “self-hug” stretch and progressing from there. “This [pose] is a great way to self-soothe when hugs from someone else may not be available Lie on your back with your legs bent and your feet flat on the bed or mat. Wrap your arms around your chest, giving yourself a hug. Stay here or, if it’s comfortable, hug your knees toward your chest. To come into Happy Baby, clasp the backs of your thighs, ankles, or the sides of your feet with your hands, draw your knees toward your armpits, and point your heels toward the ceiling. Breathe here. Rag Doll A variation of Standing Forward Bend, this pose uses gravity to improve blood flow and stimulate the vague nerve, which in turn tells your body “if it’s safe to shift out of fight-flight-freeze responses of stress, and into rest and digest,” explains Stephenson. This can help put you into a more relaxed state before bed. Similar to other inversions, Rag Doll isn’t recommended for people with vertigo or high blood pressure. Instead, try slow neck rolls to help relieve tension in your neck and upper back. Stand on the mat. Hinge forward from your hips, reaching your chest toward your thighs and releasing the crown of your head toward the floor. Bend your knees as much as you need and let your arms dangle or gently clasp opposite elbows. Or you can bring your hands to blocks for mores support. Gently sway side to side. Breathe here.
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