Dreamy Yoga: 3 Ways to Find Dreamland Faster

Are you feeling like Ma and Pa from The Night Before Christmas had it made with their long winters nap? Are you able to fall asleep quickly or do you struggle to find the perfect position, temperature, pillow and blanket combination? Here are some before-bed ways to come down off the high of the day and settle your system for a deep, restful sleep.

Dreamland tip 1: Legs up the wall (Viparita Karani)

This is calm-down GOLD!

  • Grab a blanket and spread it out on the floor.
  • Lay on the blanket with your hips close to the wall - without jamming them against it.
  • Lift your feet up, soles to the sky and rest your heels on the wall.
  • Find a slight bend in your knees and allow your feet to fall away from one another.
  • Rock your pelvis toward your face and away from your face to find the full connection of the entire spine and the floor – from back of head to sacrum (triangle bone above your tush).
  • You have two options for your hands – palms down on either side of your hips or right hand over your heart, left hand on your belly.
  • PRO TIP – this is a great way to connect your body and your breath and allows you to more easily follow the filling up and emptying out of the lungs.

But why does this calm me down?

There is an overall slowing down of the body as you bring attention to the inflow and outflow of breath. Your blood pressure naturally lowers as you lay in this position and the legs elevated allows for drainage of excess fluid. This posture also reliefs swollen legs and feet as well as gently stretches the hamstrings and low back. Studies have shown that legs up the wall can be beneficial for those who suffer from Fibromyalga, venous disorders, cancer, menopause, and a myriad of other ailments. As always – consult your doctor before trying anything new!

Dreamland tip 2: Half Pigeon (Eka Pada Rajakapotasana)

Tight hips? This is for you.

Half pigeon yoga pose relaxation Eka Pada Rajakapotasana
  • Stand at the side of your bed.
  • Bring one knee up to your chest and lay the outside of the shin parallel to your body on the bed (see the photo for clarification).
  • If you have more flexibility in your standing leg, begin to scoot that foot backward until you can feel a gentle stretch in the front of the standing leg as well as the outside of the hip of the bent leg.
  • Still want more? With a long spine, walk your arms out straight ahead of you, folding over the bent leg.
  • Be mindful of how much you are pushing this stretch – go for a level 4 intensity and at the first sign of “too much” back off.

What does this BIG stretch do?

Half pigeon is a huge stretch through the glutes, groin, psoas (long muscle that connects the torso to the leg) and piriformis (under the glute, begins at lower back and connects to the top of the thigh bone). Stretching these muscles can improve pain associated with sciatica, help with urinary issues and stimulate internal organs.

Dreamland tip 3: Heroes Pose (Virasana) into Child’s Pose (Balasana)

Yoga Reverse prayer heroes pose virasana

Was today the longest of long days? Take some of that length and put it in your spine.

  • Sit with your shins resting on the bed, toes tucked under, with your hips on your heels – the bed will lessen this stretch on the soles of your feet.
  • Find your sit bones meeting your heels and lengthen your crown toward the ceiling.
  • Bring your palms together, elbows out, thumbs to heart center – if you are looking for a shoulder opener, you can take this pose in the reverse position by bringing your palms together behind your back.
  • Pro tip: If you are taking the reverse version, start by connecting the pinkies and then connect finger by finger, connection your thumb last.
  • As you inhale, lengthen the spine, grow through the crown. As you exhale, ground through your sit bones.
  • After 10 breaths, with a long spine, fold over your thighs, resting your forehead on the bed.
  • As you inhale, feel your belly expand, press into your thighs. As you exhale, melt into the shape, releasing your head and neck, lengthening your spine.

How does this help me sleep?

This tension reliving deep fold also reduces anxiety and stress. By bringing focus to your breath and watching it fill and empty from your lungs, you are able to come into your body with a singular meditative mantra. This, ultimately, will help you to calm your nervous system and bring sleep more quickly.

Pro Dreamland tip – Add essential oils to any of these poses to up level your relaxation. My favorite blend is lavender and Ylang-Ylang. I apply the oils to the nape of my neck and the soles of my feet. For more essential oil tips – see the blog “5 Essential Oils to Bring your Practice to the Office”.

Kelsey Konsen