The Yoga Path • Omaha, NE

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{ Practicing Physical, Mental & Spiritual Health }

Yoga for Sleep

Most of us don’t think about doing an asana practice before going to sleep. When it comes to the time when we’re ready to crawl into bed, the last thing we want to do it unroll the mat and do yoga poses. We also might believe that the stimulation of doing asana before bed would tend to keep us awake, like a shot of caffeine or adrenaline at bed time. While this could be true, often when going to sleep, we’re bringing the same states of mind that we’ve carried with us throughout the day. Sleep doesn’t cancel this condition out, but often carries it over into our resting state. So when the initial exhaustion wears off, our sleep becomes more restless and shallow.

The following sequence is for helping with your sleep. It’ll aid in calming you down both physically and physiologically by settling the nervous system, thus preparing for a rest-state.


Uttanasana: getting the head or upper body supported on blocks or chair. Hold for 1 minute or more.

Prasarita Padottanasana: Do this with head down on block or supported from the chair with hips on the wall. Try to get the chest lower than the hips, but head and arms are supported. Hold for 1 minute or more.

Adho Mukha Savanasana: do this with head resting on block or cushion. Hold for 1 or 2 minutes.

Adho Mukha Virasana supported as shown. Try to find a cushion or blankets to get the head the same height at the hips. Hold for about 3 minutes


Paschimottanasana it doesn’t matter how low you get in this pose, just try to get the head and front torso supported. Your back may release as you hold.Hold for 1 or 2 minutes.

Janu Sirasana: As with the previous pose, get the front of the body supported. Hold for 1 or 2 minutes.

Supta Baddhakonasana: use the strap if you have one and get the outside of the legs propped. Hold for 3 minutes or more.

Supta Virasana: try to do this pose, but if the knees won’t allow hold the previous pose longer. Hold for 3 minutes or more.

Sirasana: again don’t skip. Preparation pose is acceptable. Hold for 1 or 2 minutes.

“The aim of yoga is to calm the chaos of conflicting impulses.”

BKS Iyengar

Salamba Sarvangasana: Obviously this poses is not accessible without a chair, so you can use the wall for support. Hold for 1 or 2 minutes.

Halasana: do this right shoulder-stand. The legs don’t have to drop all the way to floor, but it would be good to get them supported. Hold for 1 or 2 minutes.


Setu Bandha Savanganasana: As you can see from the picture the hips and feet are supported. You can raise or lower the blocks to the height that works the best for you. Hold for 3 minutes


Swastikasana: Sit with back very upright. Sit on blankets to get the hips higher than the knee. Shift into both positions with the legs.Hold for 1 or 2 minutes each side.


Viparita Karani: do this on the wall with hips raised if possible. Notice the arm position and emulate. Hold for 3 minutes.


Savasana: Get the chest open on a blanket or bolster. (It doesn’t have to be done on blocks as pictured, unless that is comfortable.) Don’t skip this pose and try to do it in bed, deliberately make a point to do it.

You can see the essence of this sequence is to get the body supported. This is not, however, to be thought of as a restorative practice. Move efficiently from pose to pose, holding each pose and going deeper with your breath while in it. If you stay focused, the sequences takes about 45 minutes.

Filed under: Education, Home Practice, Uncategorized, Virtual Yoga, , , ,

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