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Restorative Yoga
Yoga for Deep, Restful Sleep
Carla's note
A five-minute restorative sequence to prepare for sleep, which can be done on the mat or already in bed. Seated, it mobilises the shoulder girdle and the spine, followed by a stretch for the torso and a gentle twist, which ease tension in the paravertebral muscles. It ends lying down, for no fixed length of time, with support under the head and knees. An exhalation twice as long as the inhalation supports activation of the parasympathetic nervous system.Carla Gonçalves
The practice, step by step
- 1Shoulders and spine, seated
- 2Torso stretch and gentle twist
- 3Lie down and stay, unhurried, until you wish to finish
If it is your first time
When lying down, a cushion under the head and a bolster under the knees. There is no set time to finish: whenever the body is ready.
If you already practise
Before lying down, add ten breaths with the exhalation lasting twice as long as the inhalation.
What you need
- mat or bed
- bolster
About Restorative Yoga
Restorative Yoga uses props (blankets, bolsters, blocks) so the body can rest completely in each pose. It is the practice for exhaustion, for recovery and for better sleep.
