5 Minute Yoga for Sleep (Bedtime Yoga for Insomnia)
Downward-Facing Dog (Adho Mukha Svanasana) – 30 seconds
- Start on all fours with your hands shoulder-width apart and knees hip-width apart.
- Push your hips back and straighten your legs as much as comfortably possible, forming an inverted V shape with your body.
- Lengthen your neck and spine, gaze between your legs if comfortable.
- Breathe deeply and hold for 30 seconds.
2. Child’s Pose (Balasana) – 1 minute
- From Downward-Facing Dog, lower your hips towards your heels.
- Rest your torso between your thighs and lay your forehead on the floor (or a pillow if needed).
- Relax your arms alongside your body or extended in front.
- Breathe deeply and slowly for 1 minute.
3. Supine Twist (Supta Matsyendrasana) – 1 minute per side
- Lie on your back with your arms outstretched shoulder-width apart.
- Bring your right knee up towards your chest and gently hug it with both arms.
- Keep your left leg straight on the floor.
- Gently turn your head to look towards the left side.
- Hold for 30 seconds, then repeat on the other side.
4. Savasana (Corpse Pose) – 1 minute
- Lie flat on your back with your arms at your sides and palms facing up.
- Close your eyes and focus on your breath.
- Allow your body to completely relax for 1 minute.
Tips:
- Focus on slow and deep breaths throughout the routine.
- Listen to your body and don’t push yourself into any uncomfortable positions.
- If you have any injuries, modify the poses according