A calming yoga bedtime routine to ease yourself into sleep when you feel angry
This 19-minute yoga sequence allows you to release the excess of energy that builds up as we experience anger. It is only once this excess energy has been discharged that it becomes possible to effectively move into relaxing poses to unwind and drift off into a restful night sleep.
Equipment
1. Forearm plank
Duration: hold for 1min.
Modifications: bring the knees down.
Getting into the pose
1. Come onto all fours and place the elbows on the floor, shoulder width apart. You can clasp your hands or bring the palms onto the floor in line with the elbows.
2. Extend one leg back pressing the toes on the floor and then other. Feet are hip width apart.
Actions to maintain in the pose
1. Draw elbows and ankles towards the midline.
2. Press down into the floor through elbows and toes.
3. Draw the navel up to the spine.
4. Maintain a long and smooth breath throughout.
Transition
After 1min, lower your body onto the floor to lie on your belly.
2. Locust (Salabhasana)
Duration: hold for 1min.
Modifications: keep your hands on the floor alongside your thighs, palms pressing down.
Getting into the pose
1. Lying on your belly, place the top of the feet on the floor, hip width apart.
2. Interlace your fingers behind your back.
3. Lift the chest and feet off the floor.
Actions to maintain in the pose
1. Press the pubic bone into the floor.
2. Slide the shoulder blades down towards the lower back.
3. Focus on long and deep exhalations.
Transition
After 1min, lower your body onto the floor to lie on your belly for a few breaths.
3. Reverse table top (Ardha Purvottanasana)
Duration: hold for 2min.
Modifications: rest the back of your head on a chair to alleviate tension in the neck.
Getting into the pose
1. Come to sitting with knees bent and feet flat on the floor, parallel to one another and hip width apart.
2. Place your hands flat on the floor behind you, fingers pointing forward.
3. Press down through hands and feet to lift the hips off the ground, keeping the arms straight.
Actions to maintain in the pose
1. Draw the thighs towards the midline.
2. Press down through hands and feet to keep the pelvis lifted.
3. Maintain a slight tuck of the chin to keep the neck long, in line with the rest of the spine.
4. Maintain a long and smooth breath throughout.
Transition
After 2min, lower your hips onto the floor and come lie on your back for a few breaths.
4. Reclined pigeon (Supta Kapotasana)
Duration: hold for 2min on each side.
Modifications: maintain the right foot flat on the floor while encouraging the left knee to move away from the chest.
Getting into the pose
1. Lying on your back, bend the knees to bring both feet flat on the ground.
2. Bring the left knee towards your chest.
3. Cross the left ankle over your right thigh.
4. Now bring the right knee towards your chest, keeping your left shin resting on your right thigh.
5. Thread your left arm in between your thighs and place your left hand on your right hamstring.
6. Extent your right arm forward and place your right hand on your right hamstring.
7. Repeat the same actions on the other side.
Actions to maintain in the pose
1. Encourage your right knee slightly closer to your chest as you exhale.
2. As you inhale, encourage your left knee to move slightly away from your chest.
3. Keep your shoulders relaxed on the floor.
Transition
After 2min, release hands and feet on the floor for a few breaths.
5. Supine twist
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 3min, 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 for a few breaths.
6. Legs up (Viparita Karani)
Modifications: you can let your legs rest against a wall for more support.
Getting into the pose
1. Lying on your back, let your arms relax either side of your body, palms facing up.
2. Bring both knees towards your chest and extend your legs up towards the ceiling.
Actions to maintain in the pose
1. Keep your body completely relaxed, knees are soft.
2. Focus on maintaining a long and calm breath.
Transition
After 5min, simply release your legs on the floor. You are now ready for a good night sleep!
FAQs
Why can't I sleep when angry?
When we feel strong emotions like anger our sympathetic nervous system becomes triggered. You might feel your heart beating faster and perhaps a surge of energy running through your body. These are the signs of an activated sympathetic nervous system. When in this state you might feel more compelled to be in action, like walking around the room for instance, which makes it really hard to be sit quietly, or become relaxed enough to fall asleep.
That’s why it is necessary to let go of this excess of energy to start calming the sympathetic nervous system down, before you can move to a restorative yoga practice to further soothe your nervous system and feel calm again.
