LIDOfit - Yoga Flow For Good Sleep

We sometimes need a little push in the right direction, to help our body to slow down before bed.

Try this chilled yoga flow that will get your ready to switch up and fall asleep with a quiet mind and a relaxed body. Take your time with this and listen to your body. Some postures might feel better to stay in for longer than others. The point is for you to be relaxed and definitely not stressed, so if anything doesn’t feel right, leave it to one side, and move to the next posture.

We only give timings here as a general guideline. The point is for you to stay in these poses for as long as feels good.

We would also recommend you having a chilled playlist on in the background, to help you to get in the right frame of mind.

• Easy Pose
  The set up - sit with your legs crossed, and your palms open and resting on your knees. Roll your shoulders back and relax them. Close your eyes and focus on your breath.

  Focus on what you can hear in your body- your heart beating, the sound of your breath etc. Take this time to bring your heart rate down.

  Stay here for 2-5 minutes.

• Cat/ Cow
  The set up - these are the most active poses in this sequence, and we put them together as one, as they “feed” off each other, to help create balance in your body. This will help to iron out any kinks from your day. Take these slowly, rolling from on to the other.
  Come to a table top position, on all fours. Make sure that your wrists are in line with your shoulders and your knees hips width apart, and stacked under your hip joint. As you exhale, round your back, pushing into the floor, and let your head drop (cat).

  As you inhale, lower your belly, lift your head and your tailbone (cow).

  Stay here for 2-3 minutes.

• Supported Bridge using blocks

  The set up - lying on your back, place a yoga block, or rolled up blanket or pillow, under your sacrum. Bend your knees and keep them neutral, or internally rotated. Keep your neck long, but don’t overstretch. Keep your arms alongside your body, and open your palms.

  This poses promotes deep relaxation and can even help to relieve headaches.

  Stay here for 3-5 minutes.

• Balasana
  The set up - resting onto your knees, spread your knees wide apart, and bring your forehead onto the mat in front of you. Rest your arms alongside your body.
  Stay here for 2-3 minutes.

• Savasana/ Corpse Pose
  The set up - lie flat on your back, bringing your legs wider if that is more comfortable to you. Your arms are resting alongside your body, with your palms open. Close your eyes, and focus on your breath.

  Stay here for 5-10 minutes.

**DISCLAIMER** Please check with a doctor before starting on a new fitness regime. We accept no liability for any injuries incurred.

Remember to take this slow and not push yourself to a point at which your are no longer comfortable.