This sequence is a perfect way to gently end your day and get your body ready for restful and rejuvenating sleep. We run around in a very busy world that doesn't end when we get into bed. A lot of times, we are on our cellphones or computers before we finally get to sleep.
This sequence will help you get back into your body, slow down and regulate your system from our hectic days. It's so important to decompress before bed and this sequence will help you do just that.
1. Child's pose with pillow or bolster
The pillow or bolster will help to relax the diaphragm and breathing, as well as ease tension on the hips. Reach your arms out in front of you and feel the stretch from your shoulders to your lower back.
2. Supine twist
Beautiful stretch of the quadratus lumborum, the small but very important erector muscles in the lower back that attach to the top of our hip bones. Start by laying on your back, then bend your left or right knee and place it across your body. You can lightly press down on your knee for a more intense stretch.
3. Legs up the wall
This position regulates the nervous system as well as eases pressure on our ankles, calves and lower back. Close your eyes and calm your mind while you're laying in this position.
4. Supported fetal position
This is a common sleep pose that is also a comforting yoga position. By performing this pose on the ground, you're resetting the muscles in your body.
From the moment we step out of bed in the morning, we don't usually take a second to actually stop and reconnect with ourselves and our breath. This is a great way to do just that!
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