How yoga primes the body for sleep

“Yin yoga is like a magic eraser that helps the body relax,” says Sara Gottfried, M.D., author of Brain Body Diet. “It’s been shown to lower the production of stress hormones and raise the production of calming neurotransmitters. It will make you feel good and clear so you’re likely to sleep better without worries.” The proof: In a Harvard study, people with insomnia who practiced yoga daily for eight weeks saw a 27% decrease in total nightly wake time and improvements in sleep quality. And holding poses, like in yin yoga, can be extra effective. Dr. Gottfried explains: “Holding restorative poses resets the body’s sympathetic nervous system.” The result? Lasting calm.

To get the perks, follow Tamara’s lead and try yin yoga before bed. (Search “30 minute yin yoga” on YouTube to find routines.)

Child’s Pose:

Relaxing in this pose helps release tension to calm the brain and promote restfulness.

To do: Kneel on the floor, then spread your knees apart, keeping your feet together. Sit back on your heels. Lower your torso and forehead toward the floor, extending your arms out in front of you,and resting your head on the floor or on a folded blanket. Breathe deeply here for 3 to 5 minutes.

Reclined Pigeon:

This reclined position loosens the muscles and prepares the body for sleep.

To do: Lie on your back with your knees bent and feet flat on the floor. Cross your left ankle over your right knee. Using both hands, grab your right calf or thigh and pull it toward you, letting your right foot come off the ground. Breathe deeply here for 3 to 5 minutes, then switch sides and repeat.

Butterfly Pose:

This pose opens up the hips and decompresses the spine, plus turns your focus inward to encourage a meditative state.

To do: Start in a seated position on the floor. Bring the soles of your feet together or sit cross-legged. Fold your torso forward, letting your head hang toward the floor and resting your hands on the floor in front of you. Breathe deeply here for 3 to 5 minutes.