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Are you struggling to fall asleep at night? Instead of spending all that time tossing and turning, take a few minutes to do these 3 poses before (or even after) crawling in to bed.

Each of these top poses for bedtime can be held for a few breaths, or a few moments.

Go get ready for bed, and then give these yoga poses a try.

1. Forward Fold – This pose is one of the most therapeutic ones you can do, and it will help to activate the parasympathetic nervous system. For this time of night, make it super passive. Bring the legs out in front of you, keeping a little bend in the knees. Relax your upper body over the knees and the thighs. Turn your palms up. Let your spine round naturally. Getting a stretch all the way down the posterior chain. After the desired hold, use some arm strength to lift back up.


2. Laying Spinal Twist – Lower down on the back. Pull your right knee in to the chest. Cross your right thigh over the body. Using your left hand to guide it across. Open your right arm out to the side, keeping the right shoulder down. Release the tension from your low back. Repeat on the other side.


3. Legs Up the Wall – Slide closer to the wall. Let your heels rest on the wall. Bringing the feet as wide as you would like. Rest the arms by the side, or up over head. Hold for a while, giving your low body the opportunity to be weightless.

If you prefer to be walked through these poses while doing them, check out the video below.

Namaste,
Kassandra

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