Put down that mug of Chamomile tea and turn off the nature-sounds playlist: We have another way to get a restful night’s sleep. Yoga instructors and bloggers Masumi Goldman and Laura Kasperzak, founders of Two Fit Moms, have a three-pose yoga sequence that will set you up for snooze success. In addition to the soothing feeling that you get from a good stretch, nighttime yoga practices can help you transition out of your busy day and wind down. Try these poses right before you hop under the sheets, holding each stretch for at least five breaths, and practice the poses on both sides of your body.
Pose 1: Revolved Down Dog
Start in a traditional Downward Facing Dog. From there, begin to shift your weight into your left hand. Twist your torso to the left as your reach for the outside of your left thigh, calf, or ankle with your right hand. Gaze up under your left armpit.
Pose 2: Thread the Needle
Start in Tabletop position with your shoulders stacking over the heels of your hands and your hips over your knees. Pick up your right hand and flip the palm to face up. Shoot the right hand behind the left hand (threading the needle) and lower onto your right shoulder and temple. Press actively into your mat with your left hand, drawing your left shoulder back in space. For a more intense stretch, extend your left arm up, bend the elbow and reach for your right hip. Stay here and hold for 5-10 breaths. Repeat on the other side.
Pose 3: Prasarita Padottanasana
Step your feet about a leg’s distance apart, and position your feet so that they are parallel to one another. Interlace all ten fingers behind your back, and squeeze your palms together. Roll your shoulders down and away from your ears, and engage your thighs by pulling your quadriceps up and into the body. Inhale deeply, and exhale as you hinge forward from the waist, allowing your clasped hands to fall forward. If possible, allow the crown of your head to rest on the mat.
For a more thorough nighttime yoga practice, download Two Fit Moms’ Good Evening Flow.
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