If you find your mind over active in the evening, if you have difficulty switching off and drifting off then I am writing this blog post for you. Following are my favourite asanas in yoga to help you sleep.
(I have put the Sanskrit name of each asana so you can easily look it up on line.)
Make sure you are dressed warmly with socks on.
1. Write down everything that is on your mind and make a list of what you need to get done tomorrow. Then close the book and put it in another room. This will help to get all out and let it go for the night.
2. Child’s Pose (Balasana) for at least 5 minutes, breathing in and out deeply through your nose. Child’s pose is great for calming your mind, helping your focus to go inward and releasing any tension from your back and buttocks. The more deeply and slowly your breathe the more calming and better for your back muscles it is.
3. Slowly rise from Childs Pose and lie back coming into Supta Baddha Konasana (reclining bound angle pose). It can feel nice to have a bolster under your knees, pillow behind head, blanket over tummy and warm socks on. Hands can be resting by sides or over head for an even more open pose. This pose opens the whole front of body, which we usually protect. it gives you a lovely feeling of just surrendering, letting go. Again at least 5 minutes breathing deeply
4. After this bring your knees together and roll over to foetus position on your right hand side. You may like a pillow under your head so there is no tension in your neck. Rest here enjoying the comforting feeling this posture gives you.
5. Slowly rise and and make your way over to a wall to bring your legs up to Viparita Karani (legs up against the wall). You might like to have a pillow or blanket under your head, something to cover your eyes and if it feels good then put a pillow under your hips to raise them slightly. Just lying with your legs up against the wall completely calms down your nervous system. Fresh blood will nourish the brain, hormones and blood sugar levels will be balanced. Stay here for at least 10 minutes up to 30 minutes.
6. When you are ready slowly bend your knees and come to foetus position, rest here again.
Finally just lie on the floor in Savasana, legs and arms outstretched from body, close your eyes and release your whole body to the ground. You may just find yourself snoring!