Yoga Poses for A Better Night’s Sleep

if you can’t fall asleep you might want

if you can’t fall asleep you might want to make like a cobra or Bend like a dog

to make like a cobra or Bend like a dog

to make like a cobra or Bend like a dog hi I’m Veronica with watchmojo.com and

hi I’m Veronica with watchmojo.com and

hi I’m Veronica with watchmojo.com and today yoga instructor Jen lorac is

today yoga instructor Jen lorac is

today yoga instructor Jen lorac is showing us some postures for a better

showing us some postures for a better

showing us some postures for a better night’s sleep

night’s sleep

night’s sleep I’m gonna give you a few quick kind of

I’m gonna give you a few quick kind of

I’m gonna give you a few quick kind of forward bend so saying in general

forward bend so saying in general

forward bend so saying in general forward bends are gonna be something

forward bends are gonna be something

forward bends are gonna be something that are gonna calm the hormones and

that are gonna calm the hormones and

that are gonna calm the hormones and body calm the nervous system the

body calm the nervous system the

body calm the nervous system the adrenals so all we’re gonna do is just

adrenals so all we’re gonna do is just

adrenals so all we’re gonna do is just place the hands place the feet or the

place the hands place the feet or the

place the hands place the feet or the legs parallel to each other and hip

legs parallel to each other and hip

legs parallel to each other and hip width apart you can even spread the toes

width apart you can even spread the toes

width apart you can even spread the toes so that everything’s active and now even

so that everything’s active and now even

so that everything’s active and now even make the legs super active so the

make the legs super active so the

make the legs super active so the muscles hug onto the bones the legs all

muscles hug onto the bones the legs all

muscles hug onto the bones the legs all the way around and even push the thigh

the way around and even push the thigh

the way around and even push the thigh bones down okay place the hands down

bones down okay place the hands down

bones down okay place the hands down behind you and then even lift the heart

behind you and then even lift the heart

behind you and then even lift the heart lengthen the spine and now you’re

lengthen the spine and now you’re

lengthen the spine and now you’re welcome to stay here but the more that

welcome to stay here but the more that

welcome to stay here but the more that you fold probably the better keep the

you fold probably the better keep the

you fold probably the better keep the shoulder blades onto the back and slowly

shoulder blades onto the back and slowly

shoulder blades onto the back and slowly with the heart move forward and you can

with the heart move forward and you can

with the heart move forward and you can just bring the hands wherever they go or

just bring the hands wherever they go or

just bring the hands wherever they go or if you can even you know touch your toes

if you can even you know touch your toes

if you can even you know touch your toes that’s fine if you have just gotten up

that’s fine if you have just gotten up

that’s fine if you have just gotten up out of bed what you can do is place a

out of bed what you can do is place a

out of bed what you can do is place a pillow maybe over your legs are a few

pillow maybe over your legs are a few

pillow maybe over your legs are a few pillows and stack them so that you can

pillows and stack them so that you can

pillows and stack them so that you can simply like just lie over completely

simply like just lie over completely

simply like just lie over completely supported another one you come back up

supported another one you come back up

supported another one you come back up it’s gonna be the similar thing you’re

it’s gonna be the similar thing you’re

it’s gonna be the similar thing you’re gonna take the right foot back you’re

gonna take the right foot back you’re

gonna take the right foot back you’re gonna bend the knee and you’re gonna

gonna bend the knee and you’re gonna

gonna bend the knee and you’re gonna bring the back leg parallel like to the

bring the back leg parallel like to the

bring the back leg parallel like to the back of your mat so bring it back just a

back of your mat so bring it back just a

back of your mat so bring it back just a little bit yeah and then you’re just

little bit yeah and then you’re just

little bit yeah and then you’re just gonna once again take a breath in long

gonna once again take a breath in long

gonna once again take a breath in long spine and on the exhale then bow forward

spine and on the exhale then bow forward

spine and on the exhale then bow forward and you just go to where you can go to

and you just go to where you can go to

and you just go to where you can go to where it’s comfortable actually another

where it’s comfortable actually another

where it’s comfortable actually another even option to this is if you just bow

even option to this is if you just bow

even option to this is if you just bow like right in the V of the legs and you

like right in the V of the legs and you

like right in the V of the legs and you can place again like pillows or

can place again like pillows or

can place again like pillows or whatever’s gonna make you the most

whatever’s gonna make you the most

whatever’s gonna make you the most comfortable even a blanket that’s folded

comfortable even a blanket that’s folded

comfortable even a blanket that’s folded you know just be creative especially if

you know just be creative especially if

you know just be creative especially if either you’re just going to bed or

either you’re just going to bed or

either you’re just going to bed or you’ve just kind of

you’ve just kind of

you’ve just kind of you know needed to really really get up

you know needed to really really get up

you know needed to really really get up out of that what I’m gonna do for

out of that what I’m gonna do for

out of that what I’m gonna do for Veronica here is place the blanket right

Veronica here is place the blanket right

Veronica here is place the blanket right across the mat so bring the knees on to

across the mat so bring the knees on to

across the mat so bring the knees on to the blanket and bring the knees wide so

the blanket and bring the knees wide so

the blanket and bring the knees wide so mounds are the big toes together and

mounds are the big toes together and

mounds are the big toes together and then you’re gonna take the bolster

then you’re gonna take the bolster

then you’re gonna take the bolster you’re gonna bring it between the legs

you’re gonna bring it between the legs

you’re gonna bring it between the legs and on the exhale just bow over and walk

and on the exhale just bow over and walk

and on the exhale just bow over and walk the hands forward and what you can do

the hands forward and what you can do

the hands forward and what you can do here more is keep the elbows close into

here more is keep the elbows close into

here more is keep the elbows close into you so that it becomes more of a cozy

you so that it becomes more of a cozy

you so that it becomes more of a cozy pose and you can turn your head to the

pose and you can turn your head to the

pose and you can turn your head to the right or to the left

right or to the left

right or to the left i minimum three minutes chill out relax

i minimum three minutes chill out relax

i minimum three minutes chill out relax bring the breath evenly into the front

bring the breath evenly into the front

bring the breath evenly into the front of the body evenly into the back of the

of the body evenly into the back of the

of the body evenly into the back of the body and then you know when you’re ready

body and then you know when you’re ready

body and then you know when you’re ready where the hands are push the hands into

where the hands are push the hands into

where the hands are push the hands into the earth and then you come all the way

the earth and then you come all the way

the earth and then you come all the way up the next pose that we’re going to do

up the next pose that we’re going to do

up the next pose that we’re going to do is called supported bound angle or

is called supported bound angle or

is called supported bound angle or supported baddha konasana

supported baddha konasana

supported baddha konasana so the bolster the blankets going to

so the bolster the blankets going to

so the bolster the blankets going to stay the same with the bolster you’re

stay the same with the bolster you’re

stay the same with the bolster you’re gonna pull back and then Veronica is

gonna pull back and then Veronica is

gonna pull back and then Veronica is going to come and just kind of sit right

going to come and just kind of sit right

going to come and just kind of sit right here and you’re gonna place the lower

here and you’re gonna place the lower

here and you’re gonna place the lower back right up against the bolster now

back right up against the bolster now

back right up against the bolster now the bolster sometimes can be too rounded

the bolster sometimes can be too rounded

the bolster sometimes can be too rounded for the lower back so you know it

for the lower back so you know it

for the lower back so you know it doesn’t need to be a bolster it can be

doesn’t need to be a bolster it can be

doesn’t need to be a bolster it can be blankets that you have on your bed it

blankets that you have on your bed it

blankets that you have on your bed it can be a bunch of blankets that you’re

can be a bunch of blankets that you’re

can be a bunch of blankets that you’re simply folding up and then what

simply folding up and then what

simply folding up and then what Veronica’s gonna do is just take a

Veronica’s gonna do is just take a

Veronica’s gonna do is just take a breath in bring the bottoms of the feet

breath in bring the bottoms of the feet

breath in bring the bottoms of the feet together she’s gonna bring them like

together she’s gonna bring them like

together she’s gonna bring them like quite close to the body and again if you

quite close to the body and again if you

quite close to the body and again if you can’t bring them close in not a problem

can’t bring them close in not a problem

can’t bring them close in not a problem if you have any pain or any sort of pain

if you have any pain or any sort of pain

if you have any pain or any sort of pain and then you’re just gonna once again

and then you’re just gonna once again

and then you’re just gonna once again breathe in breath in and on the exhale

breathe in breath in and on the exhale

breathe in breath in and on the exhale just lean back so you can just walk back

just lean back so you can just walk back

just lean back so you can just walk back with your hands you’re gonna open the

with your hands you’re gonna open the

with your hands you’re gonna open the palms up towards the ceiling this is

palms up towards the ceiling this is

palms up towards the ceiling this is still pretty good

still pretty good

still pretty good so here sometimes there can be an extra

so here sometimes there can be an extra

so here sometimes there can be an extra bit of like either tension or for some

bit of like either tension or for some

bit of like either tension or for some people depending on the flexibility of

people depending on the flexibility of

people depending on the flexibility of your hips there can be a little bit too

your hips there can be a little bit too

your hips there can be a little bit too much kind of stretch on the inner thigh

much kind of stretch on the inner thigh

much kind of stretch on the inner thigh so what I’m going to do is take this

so what I’m going to do is take this

so what I’m going to do is take this blanket and just fold it and support it

blanket and just fold it and support it

blanket and just fold it and support it underneath the knees so you’re going to

underneath the knees so you’re going to

underneath the knees so you’re going to hold this for somewhere you know minimum

hold this for somewhere you know minimum

hold this for somewhere you know minimum three minutes if you can do it up until

three minutes if you can do it up until

three minutes if you can do it up until you know ten minutes if you want

you know ten minutes if you want

you know ten minutes if you want depending on how good you are not good

depending on how good you are not good

depending on how good you are not good you feel here

you feel here

you feel here and then you know when you’re ready

and then you know when you’re ready

and then you know when you’re ready you’re simply going to bring the knees

you’re simply going to bring the knees

you’re simply going to bring the knees in to Center and you’re going to make

in to Center and you’re going to make

in to Center and you’re going to make your way onto your right or to your left

your way onto your right or to your left

your way onto your right or to your left side and then come up to sitting slowly

side and then come up to sitting slowly

side and then come up to sitting slowly what I’m gonna have Veronica do now is

what I’m gonna have Veronica do now is

what I’m gonna have Veronica do now is something called viparita karani it

something called viparita karani it

something called viparita karani it means legs up the wall so it pretty much

means legs up the wall so it pretty much

means legs up the wall so it pretty much is the name so what I’m gonna have

is the name so what I’m gonna have

is the name so what I’m gonna have Veronica do is lie in a fetal position

Veronica do is lie in a fetal position

Veronica do is lie in a fetal position with the bomb up close to the wall

with the bomb up close to the wall

with the bomb up close to the wall you’re gonna have a blanket somewhere

you’re gonna have a blanket somewhere

you’re gonna have a blanket somewhere kind of close to lengthwise across the

kind of close to lengthwise across the

kind of close to lengthwise across the mat and so she’s not going to bring them

mat and so she’s not going to bring them

mat and so she’s not going to bring them buttocks too close to the wall you’re

buttocks too close to the wall you’re

buttocks too close to the wall you’re gonna be just a little bit of a space

gonna be just a little bit of a space

gonna be just a little bit of a space and again don’t stress yourself out of

and again don’t stress yourself out of

and again don’t stress yourself out of this kind of stuff because you know

this kind of stuff because you know

this kind of stuff because you know you’re here to relax so there’s not much

you’re here to relax so there’s not much

you’re here to relax so there’s not much you can do super wrong here okay so now

you can do super wrong here okay so now

you can do super wrong here okay so now she’s just gonna turn and she’s gonna

she’s just gonna turn and she’s gonna

she’s just gonna turn and she’s gonna keep the legs straight and lift those

keep the legs straight and lift those

keep the legs straight and lift those legs straight up the wall so the feet

legs straight up the wall so the feet

legs straight up the wall so the feet can either be closed or they can be um

can either be closed or they can be um

can either be closed or they can be um hip-width apart if you push your feet

hip-width apart if you push your feet

hip-width apart if you push your feet into the wall we’ll just show everybody

into the wall we’ll just show everybody

into the wall we’ll just show everybody the blanket can be too far for it and

the blanket can be too far for it and

the blanket can be too far for it and then lower down and this means that the

then lower down and this means that the

then lower down and this means that the pelvis doesn’t have a chance to drop and

pelvis doesn’t have a chance to drop and

pelvis doesn’t have a chance to drop and settle that’s what you want and then it

settle that’s what you want and then it

settle that’s what you want and then it can also be too far back where the bum

can also be too far back where the bum

can also be too far back where the bum is like almost coming off of a blanket

is like almost coming off of a blanket

is like almost coming off of a blanket if you want somewhere in the middle it’s

if you want somewhere in the middle it’s

if you want somewhere in the middle it’s always about finding balance right so

always about finding balance right so

always about finding balance right so where the lower back the sacrum settles

where the lower back the sacrum settles

where the lower back the sacrum settles into the blanket and there’s a little

into the blanket and there’s a little

into the blanket and there’s a little bit of a drop of the leg bones into the

bit of a drop of the leg bones into the

bit of a drop of the leg bones into the pelvis if you’re having somebody do

pelvis if you’re having somebody do

pelvis if you’re having somebody do restorative with you they can you know

restorative with you they can you know

restorative with you they can you know give you a nice little push but if you

give you a nice little push but if you

give you a nice little push but if you can try to let the shoulders roll back

can try to let the shoulders roll back

can try to let the shoulders roll back and the arm bones roll back that’s

and the arm bones roll back that’s

and the arm bones roll back that’s beautiful and you can close the eyes and

beautiful and you can close the eyes and

beautiful and you can close the eyes and set them I had an amazing teacher that

set them I had an amazing teacher that

set them I had an amazing teacher that used to swear by this if she bought

used to swear by this if she bought

used to swear by this if she bought small amounts of sleep and really needed

small amounts of sleep and really needed

small amounts of sleep and really needed kind of a pick-me-up that when she did

kind of a pick-me-up that when she did

kind of a pick-me-up that when she did this for 15 minutes it would equal about

this for 15 minutes it would equal about

this for 15 minutes it would equal about two hours sleep and I think it’s

two hours sleep and I think it’s

two hours sleep and I think it’s documented somewhere but anyway so so I

documented somewhere but anyway so so I

documented somewhere but anyway so so I would suggest this pose for somewhere of

would suggest this pose for somewhere of

would suggest this pose for somewhere of like three to five minutes so you know

like three to five minutes so you know

like three to five minutes so you know just before you go to bed is one of

just before you go to bed is one of

just before you go to bed is one of those

those

those poses try not to do it you know for 10

poses try not to do it you know for 10

poses try not to do it you know for 10 minutes might be a little bit long now

minutes might be a little bit long now

minutes might be a little bit long now to get out of the pose Veronica simply

to get out of the pose Veronica simply

to get out of the pose Veronica simply going to bring the knees into the chest

going to bring the knees into the chest

going to bring the knees into the chest and then roll to the side you can even

and then roll to the side you can even

and then roll to the side you can even take a moment settle with the arm or the

take a moment settle with the arm or the

take a moment settle with the arm or the hands right underneath the head so

hands right underneath the head so

hands right underneath the head so remember like in our days we rush and we

remember like in our days we rush and we

remember like in our days we rush and we move and we stress about big things and

move and we stress about big things and

move and we stress about big things and small things so remember that you’re

small things so remember that you’re

small things so remember that you’re trying to chill out you’re trying to

trying to chill out you’re trying to

trying to chill out you’re trying to settle and so just take your time to

settle and so just take your time to

settle and so just take your time to stay in the moment and on your you know

stay in the moment and on your you know

stay in the moment and on your you know on your own time you can use both hands

on your own time you can use both hands

on your own time you can use both hands to push yourself into the earth and then

to push yourself into the earth and then

to push yourself into the earth and then come up to sitting

come up to sitting

come up to sitting and that should be a good kind of

and that should be a good kind of

and that should be a good kind of beginning to your your sleep problems