YOGA SEQUENCE FOR SLEEP: by Suzanne Koster PT, DPT, RYT

Yoga poses that lead to sleep place emphasis on breath awareness, particularly the exhalation portion of breath.  Poses that emphasize the exaltation are typically forward folds and twists.  Forward folds are accompanied by “hip-opening” poses, so we may “hinge” at the hips instead of placing stress on our lumbar spine.  The use of props often becomes necessary in forward folds due to tension in the hamstrings and hips.  Props also allow us to rest in a pose instead of “hanging” on our muscles, tendons, and ligaments.  Aa calming sequence before bed should end with a body scan and 5-10 minutes of savanna.  Meditation would also be appropriate, using a mantra for our wandering minds.

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