RESTORATIVE YOGA FOR INSOMNIA

LENGTH: 45 minutes

ABOUT THIS PRACTICE: This practice uses the support of props to promote deep relaxation before bedtime.

BENEFITS:
Relaxing, stress relief, promotes deep sleep

POSES IN THIS PRACTICE:

  • seated cat/cow stretches
  • neck stretches
  • pashimottanasana - seated forward bend 
  • bharadvajasana - twist
  • supta baddha konasana- reclining bound angle pose
  • savasana - corpse pose

PROP RECOMMENDATIONS:
Practice may be done in bed. You will need a yoga bolster or a stack of pillows, plus two extra pillows for this practice.

BEDTIME RELAXATION

LENGTH: 30 minutes

ABOUT THIS PRACTICE:This practice uses gentle asana (poses) and pranayama (breathcontrol) to relax the body, quiet the mind and release residual tension before bed.

BENEFITS:
Relaxing, stress relief, promotes deep sleep

POSES IN THIS PRACTICE:

  • Nadi shodhana - one-nostril breathing
  • sukhasana - easy seat
  • neck stretches
  • dandasana - staff po
  • pashimottana - seated forward bend 
  • janu sirsasana - head to knee pose 
  • baddha konasana - bound angle pose 
  • upavistha konasana - wide legged forward bend 
  • supta matsyendrasana - reclining twist
  • savasana - corpse pose

PROP RECOMMENDATIONS:
Practice may be done in bed.

 

SUPINE YOGA FOR FATIGUE

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This entire practice is done while lying on your back. It's perfect for days when you may be feeling exhausted but are still craving movement.

BENEFITS:
Gentle stretch, recirculates stagnant energy, relaxing

POSES IN THIS PRACTICE:

  • constructive rest pose
  • ananda balasana - half happy baby pose
  • matsyasana - fish pose
  • viparita karani - legs up the wall pose
  • supta baddha konasana - reclining bound angle pose
  •  

PROP RECOMMENDATIONS:
Practice may be done in bed.

MORNING YOGA FOR PAIN AND STIFFNESS

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is a gentle way to lubricate the joints and enliven the whole body after a night in bed.

BENEFITS:
Energizing, pain relief, gentle stretch, wakes up digestive tract

POSES IN THIS PRACTICE:

  • sukhasana - easy seat
  • seated cat/cow stretches
  • dandasana - staff pose
  • paschimottanasana - seated forward bend
  • matsyendrasana - seated twist
  • seated meditation

PROP RECOMMENDATIONS:
A cushion or folded blanket under the hips may make this practice more comfortable. You could also do this practice in bed if desired.