YOGA

8-Minute Exercise: Yoga for Good Sleep

Try this 5-move yoga everyday to rest your body and mind before sleep. The best part? Each pose can be done in bed

Upside-Down Relaxation

Minutes: 0:00-1:55

·   Sit facing a wall (or your headboard) with your butt about six inches away from it.

·   Lie back and expand your legs up the wall.

·   If this is too intense a make longer for your hamstrings, slide your butt farther away from the wall.

·   If it's not enough, scoot closer.

·   Let your arms rest by your sides, palms facing up, and inhale gently, feeling the make longer in the backs of your legs.

Winding Down Twist

Minutes: 1:55-2:55

·   Sit cross-legged on the bed and breathe out as you place your right hand on your left knee and left hand on the bed at the back your tailbone.

·   Gently curl your torso to the left.

·   Allow your gaze to follow, looking over your left shoulder. Inhale deeply, then come back to center and do again on opposite side.

Nighttime Goddess Stretch

Minutes: 2:55-4:55

·   Lie on your back with knees curved.

·   Place the soles of your feet together, then let your knees go down open, forming a diamond shape with your legs.

·   Rest your arms on the bed.

·   If you feel any injure, elevate your legs by placing a pillow underneath each knee.

Child's Pose

Minutes: 4:55-6:55

·   Sit up comfortably on your heels.

·   Spin your torso forward, bringing your forehead to rest on the bed in front of you.

·   Lower your chest as close to your knees as you comfortably can, expanding your arms in front of you.

·   Hold the pose and inhale.

Rock-a-Bye Roll

Minutes: 6:55-8:00

·   Lying on your back, hug knees in to chest.

·   Cross your ankles and wrap both arms around your shins with clasped hands.

·   breathe in and rock your body up to sit; breathe out as you roll back.

·   Continue for 1 minute, then roll back, expand arms and legs, and drift off to sleep.