10 Yoga Poses To Help You Sleep Better By Fabletics

BY The Blog Team

Our mothers would always say that a good night’s sleep is more effective at preventing premature ageing than the most expensive creams on the market. And, guess what? They’re right! A key factor in sleeping well is allowing your nervous system to settle down after a long day of mental activity and stimulation. So, if you’re struggling with insomnia, a few minutes of meditation followed by our before-bed yoga sequence can help you relax into deep sleep. What are you waiting for? Dim the lights and follow these 10 simple steps!

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Step 1: Silence

Woman wearing a black long sleeve shirt and printed leggings, sitting on a yoga mat.

Sit with your legs crossed and your hips propped up on a blanket. Close your eyes and simply enjoy your own silence and the darkness of your closed eyelids. Stay here from 30 seconds to 2 minutes.

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Step 2: Toning

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Start to lightly massage your body from your feet up, always moving towards your heart. It’s simple – just press your muscles and skin with your hands. Massage the feet, the legs, your buttocks, your stomach, your back, your hands, your arms, your chest, your neck, and even your face and head.

Feeling stressed? Recharge your batteries with the purest form of Yoga: Yin/Yang Yoga.

Step 3: Single Knee To Chest With Twist

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Lie on your back and hug your left knee into your chest. Take 5 slow breaths into your belly allowing your stomach to press into your thigh. Gently bring the left knee across your body into a twist. Release the right arm into a T and point your nose towards the right arm. Relax and allow your body to melt into your mat. Lie here for 5 breaths before coming back to the middle. Release the leg and change sides.

Tip: Layers are important when dressing for your workout. You want to make sure that you always have a long sleeved top and a pair of socks within reach, so that you can get comfortable during your meditation session. 

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Step 4: Knees To Chest Into Happy Baby

Image 4Pull both knees into your chest and hug them. Take 5 slow breaths into your belly, allowing your stomach to press into your thighs. Grab your toes and straighten your legs. Drop your knees next to your side and clasp the arches of your feet. Try to keep your shins perpendicular to the floor with the ankles over the knees. Draw the knees back into the chest and gently rock yourself up.

Tip: A good yoga practice demands a good pair of leggings. Make sure you opt for a pair with all-way stretch, so it follows your every move.

Step 5: Seated Side Stretch
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Cross your legs (prop yourself up on a blanket if that is more comfortable). Drop your left hand next to your side and stretch the right arm up and over, slightly tilting your ribcage to the ceiling to prevent the right shoulder from rolling forward. Depending on your flexibility, the left forearm can drop to the ground. Hold the pose for 5 slow and easy breaths and lift up through the right arm. Change sides.

Our co-founder, Kate Hudson, is a huge fan of yoga. Find out why here.

Step 6: Forward Fold

Image 6Straighten your legs, inhale, and raise your arms overhead while lifting off of your lower back. Gently fold forward with as little effort as possible. There should be no straining or pushing. Inhale, bring the arms over your head and release. Repeat 3 times.

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Step 7: Spine Twist

Image 7Straighten your legs in front of you. Bend the right knee and place it on the outside of the left knee. Lift the left arm with an inhale and place the left elbow on the outside of the right knee. Allow the right arm to follow around at eye level as you twist back and place the right hand at the base of the spine. Inhale and lift out of the spine, exhale and twist a little more. Repeat for 3 breaths and come out the same way that you went in. Change sides.

Step 8: Legs Up Against A Wall

Image 8Rest your legs vertically against a wall. Get your hips as close to the wall as possible. Take 5 breaths into your belly, expanding your diaphragm. Make your exhalations 2 seconds longer than your inhalations.

Step 9: Half Corpse Pose

Image 9Point your knees to the ceiling, placing your arms next to your sides, with palms facing up. Rest for approximately 30 seconds.

With so many different types of yoga out there, it can sometimes be hard to find the right one for you. Discover the pros and cons of the most popular forms of yoga to find your perfect fit!

Step 10: Yoga Tune Up® Wind Down

Image 10Yoga Tune Up® balls are specially designed for self massage and are great for deregulating the nervous system. Take your Yoga Tune Up® Alpha ball and place it at the bottom of your skull, right in the middle. Rest your head on the ball, while lying in Half Corpse Pose. Gently start to move your head in ‘yes’ and ‘no’ motions. Gently pin the ball underneath your head with one hand and follow the line of the skull all the way to the ear. Repeat several times on the left and right side. Release the ball. Lie in corpse pose, then roll onto your side when you are ready, supporting your head with your arm, pressing yourself up slowly.

Now, you’re all set for a bllissful night’s sleep. Sweet dreams! ?

We want to see you stretch! Don’t forget to share your top yoga poses with us via Instagram and Facebook!

About The Blog Team
The Fabletics blog team is brimming with fashionistas for whom fitness is a passion and natural beauty remedies are a must. They lend their love of all things active, healthy, beautiful and motivating to provide posts that will educate, delight and are sure to get you moving! Whether it’s the latest diet trend, a fabulous new fitness program, or inspiring ways to style your workout wear, the Fabletics Blog Team has you covered!


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