The following Yin Yoga poses calm the nervous system which aids sleep. This sequence helps to get your body into a restful state ready for a good night’s sleep.
You will need a space against the wall and a mat or blanket to make the floor more comfy. You can put on some relaxing music and light some candles if it helps you to wind down.
Hold each posture for 3 – 5 minutes and the last one (Sphynx) for less time, 1 – 3 mins. The whole sequence is about 30 mins if holding for 5 and about 20 mins if holding for 3. You can keep a clock or timer handy or just feel out the times roughly if you prefer. Or you can listen to reiki music with a timed bell, every 3 mins here and every 5 mins here.
During the sequence breathe in whichever way feels most comfortable to you and relax into the postures. The postures should be comfortable enough to rest in for some time. The eyes can be open or closed. Try to focus the mind on the breath, becoming aware of any bodily sensations or any other feelings that may arise. Gently bring the focus back to the breath when the mind starts to chit chatter.
For all of the postures your arms can be either by the side of the body palms up or palms placed down on the belly, or wherever else feels most natural and comfortable.
I really hope this sequence helps you to sleep and even if it doesn’t send you straight off to the land of nod then rest assured it will be still be beneficial by tapping into the bodies “rest and digest” mode.