5 poses to prepare the mind and body for rest

The modern world gives us endless information and activities at our fingertips, which can make it hard to slow down, relax, switch off and sleep. Mindfulness and deep breathing, common components of yoga, increase melatonin levels and help us to fall asleep faster.

To prepare ourselves for bedtime, yoga instructor Claudia Mirallegro guides us through five yoga poses and a meditation to encourage the body to reduce tensions, slow down the nervous system, and relax the muscles for sleep.

Yoga Pyjama

Position 1

Bear hug

Sit tall and inhale as you open your arms out wide.

Exhale as you cross your arms, placing your right arm over your left and your left over your right to give yourself a hug.

Breathe deeply as you use your hands to draw your shoulders forward.

Hold this stretch for 30 seconds. To release, inhale to open your arms back open wide.

Exhale and repeat with your left arm on top.

This stretch works the rhomboids and trapezius muscles of your upper back, it helps to alleviate shoulder blade discomfort or pain.

yoga dagsmejan

Position 2

Seated Twist

Inhale and extend your arms your right.

Exhale twist to the right, cupping the left hand on the right knee cap and placing the right hand behind you. 

Breathe to find extension, twist to find decompression. 

Stay for ten breaths.

Repeat on the other side.

This gentle twist stimulates the blood circulation and releases tension in the muscles of the abdomen. It creates an intra-abdominal compression, and the digestive organs will experience fresh blood flow rich in oxygen and nutrients.

yoga dagsmejan

Position 3

Child's pose

Spread your knees wide, keeping the tops of your feet on the floor with the big toes touching.

Bring your belly to rest between your thighs and root your forehead to the bed/pillow.

If it is not comfortable to place the forehead on the bed, rest it on more pillows. There is an energy point at the center of the forehead in between the eyebrows that stimulates the vagus nerve and supports a "rest and digest" response. Finding a comfortable place for the forehead is key to gaining this soothing benefit.

Relax the shoulders, jaw, and eyes.

Stay for ten breaths.

This pose gently stretches your spine, thighs, hips, and ankles. This pose deeply supports relaxation as you rest your forehead (pineal gland) on the floor/bed which can help calm your mind, reduce anxiety and fatigue.

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Position 4

Figure Four Position

Lie on your back. 

Bring knees toward chest. 

Cross left ankle over right knee. 

Loop your hands behind the right thigh and gently pull the legs closer to your chest to feel the stretch in the outer left hip. 

Keep left toes lightly flexed toward the face to protect the knee.

Stay for ten breaths.

Repeat on the other side.

This position opens the hips, stretches the piriformis, glutes and lower back, and relieves tension in the muscles surrounding the sacrum.

Yoga Dagsmejan

Position 5

Legs-up-the-wall pose

Lie on your back as you swing your legs up against the wall. Your hips can be up against the wall or a few inches away. Choose the distance that feels most comfortable. You can also place a cushion under your hips for support and a bit of elevation.

Rest your arms in any comfortable position.

Remain in this pose for up to 1 minute.

This is a restorative pose that helps to reduce tension in your back, shoulders, and neck while promoting relaxation.

Guided meditation

Nidra yoga, translated as yogic sleep, is a form of guided meditation that draws our attention inwards, in a state of consciousness between awake and asleep. It aims to keep you fully awake and aware while at the same time, extremely close to complete sleep. Claudia guides us through the breathwork that triggers a relaxation response, preparing the body for deep rest and clarity.

Set yourself up for the best sleep possible by making yoga part of your bed time ritual and getting dressed in the most comfortable sleepwear in the world. Combining nature's high tech fibres with the latest technoloy, our pajamas are feather-light, breathable, and super soft, preparing you for sleep with the smoothest night comfort ever.