Yoga bedtime routine to ground yourself into sleep when you feel stressed
This grounding 15-minute yoga sequence is designed to release stress through gentle dynamic movements before moving through soothing restorative poses to smoothly get you into sleep.
Equipment
1. Balancing table top
Modifications: work on arms and legs separatly.
Getting into the pose
1. Come onto all fours and place the hands under your shoulders, shoulder width apart.
2. Check that your knees are under the pelvis, hip width apart.
Actions to maintain in the pose
1. Draw elbows and knees towards the midline.
2. Press down into the floor through hand and knee.
3. Draw the navel up to the spine.
4. Maintain a long and smooth breath throughout.
Flow
1. As you inhale, extend right arm forward and left leg back.
2. As you exhale round your back to draw elbow and knee to touch.
Transition
After 10 reps on each side, rest for a few breaths.
2. Modified side plank (Vasisthasana)
Duration: hold for 30 seconds on each side.
Modifications: use a block under the hand if you feel restricted on your side body. If you feel you have a lot of energy to release, you might want to try this stronger variation.
Getting into the pose
1. From all fours, pivot on your right knee to a 90° angle and bring the toes of the right foot on the floor.
2. Extend the left leg back and lower the left heel onto the floor.
3. Rotate the chest towards the ceiling and extend the left arm over the ear.
Actions to maintain in the pose
1. Draw the pubic bone towards the navel to keep the core engaged.
2. Press down through right hand, knee and foot.
3. Keep rotating the chest up.
Transition
After 30 seconds, lower left hand and knee onto the floor and come to a stand at the top of the mat.
3. Chair to high lunge
Modifications: to help with balance you can place one hand on a wall or both hands on the back of a chair.
Getting into the pose
1. Standing at the top of the mat, bring your feet to parallel, hip width apart.
2. Extend the arms over head and lower your hips towards the floor to come to chair pose.
Actions to maintain in the pose
1. Press down through the right big toe.
2. Draw the thighs towards the midline.
3. Maintain a long and smooth breath throughout.
Flow
1. In your chair pose, transfer the body weight onto your right foot.
2. Lift the left foot off the floor, cautiously extend the left leg back and lower the toes onto the floor to high lunge.
3. From high lunge, lean your chest slightly forward to lift the left foot off the floor and place it next to your right foot back to chair pose.
Transition
After 5 reps on each side, come standing at the top of the mat, relaxing the arms alongside your body for a few breaths.
4. Triangle (Trikonasana)
Modifications: lean your hip against a wall for more stability.
Getting into the pose
1. Standing at the top of your mat, take a big step back with your right foot.
2. Lower the right heel down to open the foot to a 90° angle, both heels are in line.
3. Extend the arms out and, bending from the hip join, lean your torso forward.
4. Lower your left hand on your left thigh or shin.
5. Rotate your chest towards the ceiling and extend your right arm up.
6. Repeat the same actions on the other side.
Actions to maintain in the pose
1. Draw the ankles towards one another to maintain the inner thighs engaged.
2. Press the left hand onto your leg to lift the left side away from the leg.
3. Keep rotating the chest towards the ceiling.
Transition
After holding for 30 seconds, you can move directly to the next posture, half moon pose, before repeating these two postures on the other side.
5. Half moon (Ardha Chandrasana)
Duration: hold for 30 seconds on each side.
Modifications: lean your hip against a wall for more stability. You can also use a block or the seat of a chair to support your bottom hand.
Getting into the pose
1. From triangle pose, bend deeply onto your left knee so that you can place your left fingertips on the floor slightly forward of your foot. Alternatively you can place your hand on a block or the seat of a chair.
2. Transfer your body weight fully onto your left leg and lift the right foot off the floor.
3. Keep a slight bend in your left knee as you extend your right leg parallel to the floor.
4. Rotate hip and chest towards the ceiling.
5. Extend your right arm up.
6. Repeat the same actions on the other side.
Actions to maintain in the pose
1. Press down through your left big toe.
2. Draw pubic bone towards navel to keep the core engaged.
3. Keep lifting up through the right leg.
4. Maintain the breath long and even throughout.
Transition
After 30 seconds, look down, bend onto your left knee and lower the right foot onto the ground. Bring both hands either side of your front foot and step your right foot forward. Come to standing for a few breath before moving to the other side.
6. Butterfly (Baddha Konasana)
Modifications: you can place pillows or blocks under your thighs for more support.
Getting into the pose
1. Come to sit on the floor and bring the sole of the feet together allowing the knees to open out to the sides. Slide your heels away from you.
2. Fold your chest over your legs.
3. Rest your hands either side of your thighs or feet.
Actions to maintain in the pose
1. Let your body completely relax.
2. Focus on maintaining a long and calm breath.
Transition
After 2min, press your hands down to lift your chest upright. Press your hands on your outer thighs to bring the knees back up.
7. Pigeon (Eka Pada Rajakapotasana)
Modifications: if that posture feels too intense on your ankle, knee or hip joint, you can move to reclined pigeon instead.
Getting into the pose
1. Come to all fours. Bring your right foot in between your hands and slide it towards your left hand. Open your right knee out to let it rest on the floor.
2. Extend your left leg back, top of the foot on the floor.
3. Walk your hands forward and release your chest towards the ground.
4. You can place your hands on top of one another to rest your forehead.
Actions to maintain in the pose
1. Press the outer edge of your right foot down onto the floor.
2. Relax your shoulders and neck.
3. Breathe deeply and slowly.
Transition
After 2min, press your hands into the floor to bring the chest upright. Tuck your left toes on the floor, and press them down to lift the left knee off the floor. Press your hands down and send your right foot next to the left. Lower the knees on to all fours.
8. Supine twist (Eka Pada Rajakapotasana)
Modifications: use a pillow under the thigh closer to the floor and/or a pillow in between the thighs for more support.
Getting into the pose
1. Lying on your back, extend the arms out to the sides.
2. Bring both knees towards your chest and let them gently drop to the right side.
3. Repeat the same actions on the other side.
Actions to maintain in the pose
1. Keep both shoulders relaxed on the floor. If needed, use pillows under your right thigh to allow your left shoulder to stay on the ground.
2. Relax your body entirely.
3. Keep your breath long and smooth.
Transition
After 2min, bring the knees back to the centre and let them drop to the left side. Once you've done both sides, release hands and feet on the floor. You are now ready for a good night sleep!
