Bedtime Yoga: Letting Go of the Day and Easing Into Sleep

Too tired to do yoga

You’re tired and stressed from a long day at work, chasing the kids, or any other number of activities. You’d really like to do some yoga, but you’re so tired that you simply fall into bed. Then, you lay there thinking about what didn’t get done today, wondering how you’ll fit it all in tomorrow, worrying about the finances, reliving the argument or missed opportunity you experienced during the day. Suddenly it’s thirty minutes later and you’re exhausted, but still not asleep.

Roll onto the mat

Climb out of bed; roll out your mat or just lie on the carpet on your back. Breathe in and out letting your body sink into the floor. Roll your hands open, so the palms are up. Let your legs release into the floor. Press your shoulders down into the floor and then down towards your feet, elongating your neck. Then relax your forehead, soften your eyes, and loosen your jaw. Feeling better already? Notice your breath slowly moving your belly up and down as it flows in and out.

Working out the kinks

Reach your arms up over your head towards the wall behind you. Flex your feet pressing them toward the wall in front of you. Continue to stretch as your breath opens up your ribs. After five breaths, release your muscles into the floor and notice how they feel.

Easing the low back

You are beginning to get back into your body…noticing the tension in your neck, the tightness in your low back, the achiness in your feet. Extend your arms out at shoulder height with your palms down. Bend your right knee and gently twist over the left side of your body. Rest there letting your breath flow naturally, relaxing the muscles around your hip and releasing your spine into the twist. After several breaths, gently roll back to the center. Repeat with the left leg, twisting over the right side of the body.

Stretching the legs

Now lift your right leg up toward the ceiling holding on behind your thigh, calf, or ankle. Then slowly point and flex your foot, stretching the front and back of your leg. Finally, make slow circles with your ankle, then reverse them. Engage your abdominal muscles pressing your low back toward the floor and slowly lower your leg. Repeat on the left side.

Neck and shoulders

Roll to your right side and slowly sit up. Find a comfortable seated position with your legs crossed or sitting in lotus or half lotus pose. If you find it challenging to sit on the floor comfortably, sit on a folded blanket or small pillow to ease your low back and hamstrings. Sit up tall with your hands gently on your thighs. As you come to your out breath, lower your chin towards your chest. On your in breath, gently lift your head up and back. Repeat two or three times, finishing with your head facing forward.

Now tilt your head to the right, letting the shoulder drop back and down away from the ear and breath into your neck muscles. Feeling them relax and release with each breath. Bring your head back to the center gently and then lower your left ear towards your left shoulder. Lower the left shoulder back and down, breathing into the neck muscles feeling them stretch and lengthen. Return your head slowly to the center.

Finally, scrunch your shoulders up by your ears as you breath in and lower the shoulders back and down as your breath out. Repeat three times. Roll your shoulders up and back and down several times.

Using your breath

Remain seated and notice your breath without trying to change it. Let it flow easily in and out of your body through your nose. Slowly begin to lengthen your exhale, making it longer than your inhale. This engages the parasympathetic nervous system, which automatically causes you to relax. Sit here for a few minutes, keeping your attention on your breath. Gently returning to the breath when you notice your mind wandering.

Settling in for sleep

Moving slowly, stand up and climb back into bed. Snuggle in finding that cozy spot and letting the peacefulness of your yoga practice surround and comfort you.

Tomorrow night, skip the thirty minutes of a spinning mind and start with the yoga before you get in the bed. You’ll let go of the day and ease into sleep much more peacefully.