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5-Minute Yoga Routine to Help You Fall Asleep – Yoga Rove

In today’s fast-paced world, settling down for a good night’s sleep can be a challenge. Many of us feel our minds racing with thoughts and worries as we attempt to drift off. However, incorporating a quick and calming yoga routine can significantly help relax the body and quiet the mind, paving the way for restorative sleep. At Yoga Rove, we believe that sometimes all you need is a pocket-sized routine to reclaim your evenings. Here’s a simple 5-minute yoga sequence to help you wind down and prepare for a restful night.

1. Child’s Pose (Balasana) – 1 Minute

Start your routine in Child’s Pose, a resting position that gently stretches your back and hips.

• How to do it: Kneel on the floor with your big toes touching and knees hip-width apart. Sit back on your heels and extend your arms forward, allowing your forehead to rest on the mat. Take deep, soothing breaths, feeling the tension melt away with each exhale.

2. Cat-Cow Pose (Marjaryasana-Bitilasana) – 1 Minute

Transition into Cat-Cow Pose to release any remaining tension in your spine.

• How to do it: Come onto all fours with your wrists aligned beneath your shoulders and your knees beneath your hips. Inhale as you arch your back (Cow Pose), lifting your head and tailbone. Then, as you exhale, round your back (Cat Pose), tucking your chin to your chest. Continue to alternate between these two positions, synchronising your breath with your movements.

3. Seated Forward Bend (Paschimottanasana) – 1 Minute

Next, move into Seated Forward Bend to stretch the hamstrings and calm the nervous system.

• How to do it: Sit with your legs extended straight in front of you. Inhale deeply, reaching your arms overhead. As you exhale, bend forward from your hips, reaching towards your feet. If you cannot reach your feet, grab your shins or place your hands on your thighs. Relax your head and neck, letting go of any tension. Hold this position for several breaths.

4. Reclining Bound Angle Pose (Supta Baddha Konasana) – 1 Minute

Now, let’s move into a restorative pose that opens the hips and promotes relaxation.

• How to do it: Lie on your back and bring the soles of your feet together, allowing your knees to drop out to the sides. Place your hands on your belly or by your sides. Close your eyes and focus on your breath, letting each inhale draw in peace and each exhale release stress. Stay in this position for several minutes, savouring the tranquillity.

5. Legs-Up-the-Wall Pose (Viparita Karani) – 1 Minute

Finish your routine with Legs-Up-the-Wall Pose, which aids in circulation and helps to relax the lower body.

• How to do it: Move close to a wall and lie on your back. Swing your legs up the wall, keeping them straight and together. Your arms can rest at your sides or on your belly. Breathe deeply and let your shoulders relax as you hold this pose. Feel the support of the ground beneath you, allowing your body to become heavy and relaxed.

Conclusion

This quick 5-minute yoga routine is an effective way to calm your mind and body before bed. Practising these stretches can not only assist you in falling asleep faster but also improve the quality of your sleep. Next time you find yourself tossing and turning, take a moment to reconnect with your breath and body through this gentle flow. At Yoga Rove, we encourage you to make this routine a nightly ritual, nurturing your wellbeing and enhancing your overall sleep hygiene. Sweet dreams!

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