Yoga can help you ease into restful sleep each night. Here are the top three poses to start using tonight. If you’ve been lying in bed for a few hours and can’t fall asleep or have difficulty relaxing at night, these calming yoga poses can help you reset and relax enough to sleep well. The best part is that anyone can do these basic, yet effective, poses. Not all yoga classes are equally mellow. Some classes are more fast-paced, like power yoga for example, and can increase your heart rate. That’s a good thing, but you want to focus on movement that does the opposite if you’re feeling stressed and want to unwind before bed. I recommend doing calming, slow practices like yin yoga and restorative yoga,” says Kernaghan. “In these classes, you’ll generally stay in poses longer, use more props for support, and have less intense instruction from the teacher, so there’s more quiet space.” The next time you struggle to fall asleep or catch quality Zs, try these poses in the evening to help you unwind. You can do them all in a sequence if you’d like, or pick and choose a few that feel good to you at the moment. “You can do poses on your own; sequences are nice because you have someone to guide you through, but if you’re familiar with the postures, doing a few right before bed could be your perfect recipe,” “Forward folds are calming for the body and with the fold at the knees and hips, this can also be a nice stretch for the hips and low back. make sure your head is supported, so if you need to, add another pillow to make it comfortable Start with your hands and knees touching the floor or bed. Bring your knees about as wide as a yoga mat, big toes touch behind you and sit your hips back to your heels. Use a thick pillow or couch cushion lengthwise, placed between the legs for the torso to stretch forward on, which should act like gentle support from the low belly to the head. Feel free to turn your neck to one side and breathe. Stay for three to five minutes, turning your head halfway through if your neck is turned.
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