5 Calming Yoga Stretches for Better Sleep
Just before bedtime, feel the stress melt away by trying these 5 calming poses from our sister magazine Fitness. Kay Clivio, an instructor at Pure Yoga in New York City, says sweet dreams will follow. Grab a pillow to get started on these soothing stretches.
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Jay Sullivan
- Sit on floor with pillow in front of you. Bend left knee, bringing sole of left foot to right inner thigh. Lift butt and extend right leg behind you.
- Staying centered, gently hinge forward from hips, placing head on pillow. Extend arms forward, elbows slightly bent.
This relaxing yoga pose targets neck, shoulders, back, hips, and legs.
Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.
Tip: With each pose, breathe in and out through your nose to soothe the central nervous system.
- Lie faceup. Bend knees into chest and grab inside edges of feet with hands, palms out.
- Bring knees out to sides, then lower toward armpits, keeping heels above knees, feet flexed.
- Hold for 8 to 10 breaths, gently rocking from side to side.
This relaxing yoga pose targets back, hips, and hamstrings.
- Lie faceup with knees bent, feet flat on floor, arms extended by sides, palms up.
- Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
- Hold for 8 to 10 breaths; lower.
This relaxing yoga pose targets hips and legs.
- Sit on pillow in a cross-legged position. Place left hand on floor to side of hip, left elbow slightly bent. Extend right arm by ear.
- Lean to left, keeping butt on floor, shoulders down.
- Hold for 8 to 10 breaths. Switch sides; repeat.
This relaxing yoga pose targets neck, shoulders, back, and obliques.
- Stand with feet hip-width apart, knees slightly bent. Place right hand on left elbow, left hand on right elbow.
- Bend over from hips, letting arms and head hang down.
- Hold for 8 to 10 breaths. Gently roll back up.
This relaxing yoga pose targets neck, shoulders, back, and obliques.
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