8-Minute Workout: Yoga for Better Sleep

Try this 5-move yoga routine to relax your body and mind before sleep. The best part? Each pose can be done in bed!

Upside-Down Relaxation
Forget counting sheep. Ease your way into dreamland with this five-move yoga routine from Edward Vilga, creator of the DVD Yoga in Bed: 20 Asanas to Do in Pajamas (yogainbeddvd.com, $19.95). The moves will relax your body and mind, but the best part is that you can do them all in bed!

• Minutes:0:00-2:00
• Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
• Lie back and extend your legs up the wall.
• If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
• If it's not enough, scoot closer.
• Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.

Winding Down Twist

• Minutes: 2:00-3:00
• Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
• Gently twist your torso to the left.
• Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then return to center and repeat on opposite side.

Nighttime Goddess Stretch

• Minutes: 3:00-5:00
• Lie on your back with knees bent.
• Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.
• Rest your arms on the bed.
• If you feel any strain, elevate your legs by placing a pillow underneath each knee.

Child's Pose

• Minutes: 5:00-7:00
• Sit up comfortably on your heels.
• Roll your torso forward, bringing your forehead to rest on the bed in front of you.
• Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
• Hold the pose and breathe.

Rock-a-Bye Roll

• Minutes: 7:00-8:00
• Lying on your back, hug knees in to chest.
• Cross your ankles and wrap both arms around your shins with clasped hands.
• Inhale and rock your body up to sit; exhale as you roll back.
• Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.

Article By Jennifer Matarazzo; Photos by Nick Cardillicchio. Originally published in fitness magazine November 2005.