Q: Can doing yoga assist you to sleep?
A: Developing a ritual to unwind your body and calm your brain will help you go to sleep sooner and much more deeply. Based on one Duke College study, yoga can enhance your overall sleep quality.
For simpler sleep, flow with the following with deep, deliberate breath, out and in with the nose, and hold each posture for at least 10 breaths.
• Child’s pose: Kneel and relax in your heels. Extend your torso over your legs and rest brow on the ground. Relax shoulders and neck.
• Cat/cow: Come to any or all fours. Spread your fingers wide, with hands beneath your shoulders and knees beneath your sides. Inhale, tuck your tailbone, round your back exhale, arch your back, and appear up.
• Plow pose: Lie lying on your back, arms at sides, and legs upright, so that your body forms a 90-degree position. Keep the knees straight, and then try to touch the ground together with your toes.
• Reclined spine twist: Lie lying on your back with knees bent and feet on the ground. Exhale and draw knees to chest, clasping both hands around them. Extend your left leg, keeping the right knee to chest. Extend your right arm and drop your right knee within the left side of the body. Turn your mind right. Repeat on the other side.
• Savasana: Lie lying on your back together with your legs slightly apart as well as your arms at the sides, palms up. Feel every aspect of the body sinking in to the floor.
— Rodale Wellness