This is a 5 minute practice but of course feel free to lengthen any of these times to suit how much you feel you need. The poses are measured in breaths to eliminate the need for any technology before bed.
Viparita Karani – 10 breaths
Legs up the wall is a magical pose. It can relieve symptoms of lower back stress, PMS, menopause, varicose veins, anxiety and much more. It is also a fantastic way to find calm before bed.
V shape Viparita Karani – 10 breaths
Gently allowing the legs to fall out to the sides, feel this lovely stretch in the hips, groin and inner thighs. Be careful not to force the legs out too wide. Release any tension and relax into this pose.
Ananda Balasana – 10 breaths
Happy baby pose opens the hips and stretches the lower back. Use the breath to bring the knees towards the armpits.
Supported Balasana – 10 breaths each side
Child's pose is restorative and calming. Bringing the attention inward makes it the perfect gateway pose to sleep.
Deep even breaths while you're doing these postures will slow the heart rate down and calm the nervous system.
Research has shown that looking at phones before bed can have negative effects on our sleep cycles so set your alarm before you do this practice so that you can get straight under the covers after finishing. Better still, try switching your phone off a couple of hours before bed, allowing the brain time to slow down and prepare for a better night's sleep.