How to Use Yoga to Relax before Sleep - dummies

How to Use Yoga to Relax before Sleep

By Larry Payne, Georg Feuerstein

If you want to enjoy deep sleep or you’re experiencing insomnia (but you don’t want to count sheep), the following Yoga exercise can help you. Many people don’t make it to the end of this relaxation technique without falling asleep. For this exercise, you need the following props: a bed or other comfortable place to sleep, two pillows, and one or two blankets. Allow 5 to 10 minutes.

  1. Prepare yourself for sleep and get into bed, lying on your back under the blankets.

    Your legs can be straight or bent at the knees, with your feet flat on the mattress.

  2. Place one pillow or a folded blanket under your head, and have the other one nearby.

  3. With your eyes closed, begin to breathe through your nose, making your exhalation twice as long as your inhalation.

    Keep your breathing smooth and effortless. Also, don’t try to direct your breath to any part of your body. Let the breathing pattern be effortless, something you can keep up.

  4. Remain on your back for 8 breaths. Then roll onto your right side and place the second pillow between your knees.

    Now use the same breathing ratio from Step 3 for 16 breaths.

  5. Finally, roll onto your left side, with the second pillow still between your knees, and use the breathing ratio for 32 breaths.