Yoga Flow Designed For Better Sleep (& Just In Time For Finals)

According to Hopkins Medicine, yoga improves sleep. During a twelve-week study at the university, researchers found that adults with insomnia who practiced yoga before bed reported improvements in their sleep quality, sleep duration and sleep efficiency. With that in mind, we at The Edge created our very own yoga flow for bedtime and wanted to share it with the Elon community! Now more than ever, it is important to make an effort to remain as calm as possible and sleep well each night. This flow designed for Deep Blissful and Calm Sleep is beginner-friendly.

Let’s begin…

Begin in a comfortable seated position. (sitting cross-legged is suggested).

Take 5 deep, easy breaths, with your eyes closed and reflect on the day. Think about the good things and the bad things from your day. How you can make the bad things good tomorrow? Ponder and breathe.

When ready, crawl forward into the child’s pose. Hold this pose for as long as you need it.

When satisfied, rise to all fours and do 6 cat-cows. Be sure to use the head. Eyes may be open or closed.

Next push forward to the cobra.

When you feel well stretched, begin walking your hands out to lie flat on your stomach. Immediately roll onto your back. You may choose to lie on your back for a few moments or begin point VII right away.

When you are ready, bring your left leg over your body and turn your head to the right side. Repeat to the other side. This exercise is called “Spinal Twist(s).”

Next, transition into a pose titled, Supta Baddha Konasana. This pose will alleviate hip and groin pains.

Lastly, lie on your back and enjoy 10- distraction-free minutes of Shavasana. If you feel as though doing so will put you to sleep, lower the time, rise and then move to a bed to sleep.

Enjoy a good night’s sleep!