Can’t sleep? We know the feeling. Tossing and turning all night is *not* a vibe, which is why it makes sense that the No.1 wellness trend for the year is all about investing in rest – and sleep yoga, believe it or not, is top of that list.
Research shows over 55% of people that practise yoga find it easier to sleep and more than 85% report reduced stress. Wow. Count us in. To help you drift off into your best rest yet, we’ve pulled together 5 must-try yoga poses that you can do right from your bed, every single evening. Breathe in… breathe out… It’s time to drop and give us zen.
Hold each pose for 5-7 slow, deep and controlled breaths, or however long you desire to feel calm.
CHILD’S POSE (BALASANA)
- Stack two pillows together and gently rest your chest and belly on them.
- Ensure knees are kept wide apart and big toes are touching.
- Keeping eyes closed, rest one ear on the pillow – maintaining relaxation in both your stomach and jaw.
- Rest your arms on either side of the pillow or underneath it.
SUPPORTED HALF-FROG POSE (ARDHA BHEKASANA)
- Lie down on your stomach (option to place a pillow under your belly here).
- Extend one leg out to the side, bending it at a 90º angle.
- Ensure your bent knee is in line with your hip.
- Straighten out the opposite leg.
- Turn and rest your head in the direction of your bent leg.
- Relax all parts of your body particularly your jaw, stomach and eyes.
- Repeat this pose on the alternate side.
Image credit: Nadia Santiago
RECLINING BOUND ANGLE POSE (SUPTA BADDHA KONASANA)
- Lie down on your back, using a couple of pillows to support your neck and back.
- Bend your legs to bring the soles of your feet together.
- Extend both arms out wide, palms facing up.
Image credit: Sophie Van
SUPPORTED RECLINING TWIST
- Lie flat on your back, resting a pillow under your head.
- Bend both legs at a 90º angle and place them on the right side of your body.
- Ensure both knees are in line with your hips, then slide a pillow between your thighs.
- Turn your head to the left and extend both arms out straight at shoulder level.
- Focus on your breath, feeling the flow all the way up to your collarbones.
- Repeat this pose on the alternate side.
Image credit: Alex Bershaw
CORPSE POSE (SAVASANA)
- Lay flat on your back with your legs extended (option to place a pillow under your head here).
- Extend your arms out to the side, palms facing up.
- With eyes closed, focus on your breath filling up your stomach and expanding through your ribs.
- Then, exhale, focusing on your chest, ribs and lastly your stomach. This is your final yoga pose before rest.
Image credit: Jessica Richburg
SWIISH Tip: We love to incorporate this ‘If In Doubt, Breathe It Out‘ bedtime breathwork when moving through each pose.