Yoga Sequence for a better sleep

Wind down and relax with this simple yoga stretch routine demonstrated here by my SuperYogi. The sequence is easy and appropriate for even beginners to follow, plus it could be done in the comfort of your own bedroom. These yoga poses will soothe your mind and body, calm your nervous system and prepare you to catch up on better Zzzs. Do remember to hold each pose for 10-15 breaths. However do not push yourself, the poses must be comfortable and the breathing needs to be slow, deep and relaxed. Just play some relaxing music, light up a scented candle and stretch the worries of your day away.

  1. Janu Sirsasana / Head to knee forward bend Janu sirsasana J
  • Sit with your left leg extended and your right knee bent with the right sole resting against the inner left thigh.
  • Inhale and lift your arms up, lengthening the torso.
  • Exhale and reach to hold your right foot or shin. Align your navel above your left leg by twisting the torso a little.
  • Relax your shoulders and breathe deeply.
  • Repeat on the other side.
  • Avoid if you have diarrhoea or asthma. In case of a knee injury, place cushions under the straightened knee.
  1. Baddha Konasana / Bound angle pose baddha konasana J
  • Sit with your knees bent and the soles of your feet together.
  • Inhale and draw your feet as close to your pelvis as you comfortably can.
  • Straighten your back and hold your feet with your hands. Do not force the knees down.
  • Stay in this pose and breathe.
  • In case of groin or knee injuries, perform the pose with cushion support under outer thighs.
  1. Upavistha Konasana / Wide angle seated forward bend Upavishta Konasana J
  • Sit tall and supporting your weight on your hands, open your legs wide at approximately a 90 degrees angle.
  • Rotate your thighs outwards and point your knee caps up towards the ceiling. Your feet must be flexed.
  • Straighten the torso.
  • Exhale and begin to walk your hands out towards the front if it’s comfortable. If not, stay upright.
  • In case of lower back pain, sit on a block or a folded blanket.
  1. Parivartanasana / Supine twist   supine twist J
  • Lie down on your back on the mat.
  • Inhale, draw the knees to the chest and stretch your arms to the side with the palms facing up.
  • Exhale and bring the knees to the left side on the floor and turn your head to the right side.
  • Breathe comfortably while holding the pose.
  • Repeat on the other side.
  1. Viparita Karani / Legs up the wall pose  Viparita Karani J
  • Sit sideways with one side of your body against the wall.
  • Exhale and with one smooth movement, swing your legs up the wall and your head and shoulders gently to the floor. Please exercise caution when you are doing this step.
  • Once your back is on the floor, relax your jaw, neck and shoulders.
  • Stay and breathe comfortably in the posture.
  • To release, bend your knees and push your feet against the wall to shift the pelvis away from the wall. Bend your knees and turn to your side before you get up.
  • Avoid during menstruation or pregnancy and if you suffer from glaucoma or high blood pressure.


Always work within the range of your own abilities and limitations. Approach each posture cautiously and respectfully. Seek guidance of an experienced and trained yoga instructor to begin your practice.


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