Trouble falling asleep? Constant low back pain? Restless thought stream? If only there was a magic pill to take care of all that for us…Oh, there is? There are SEVERAL!? Side effects too you say? Hmm, that sounds like more problems instead of a solution.
Sleep is critical to our wellness in so many ways; remember the last time you got great sleep and felt terrible? Me either. “Rest and digest” is what the parasympathetic nervous system is known for, so sleeping is a product of that system at work. Yoga practice is a phenomenal tool to support the parasympathetic nervous system and allow our bodies to fully rest and recover; instead of staying in this tense and stressed state with a perpetual thought stream that only further enables this state.
Here are some great passive stretches that can be done just prior to going to bed. First, we need to set the intention that we are going to bed to go to sleep; this means no screens (TV, laptop, phone). The act of watching TV and playing with our phones in bed inhibits our mind/body to get into a sleep state, and get beneficial sleep. Try instead to turn on some calming music, white noise, rain sounds, or a guided meditation. If you insist on TV time in bed then try to at least turn on something like a nature documentary or something narrated by a soothing voice; or do this routine in your living room where it’s ok for your body to associate with being awake and alert. Then go to your bed room with no screens on and try to go right to sleep.
The pro’s here can tell you all about the interference of technology and sleep: https://www.sleep.org/articles/ways-technology-affects-sleep/
Now, let’s get into a very passive stretching routine using a wall (a common household item) that will help you fall asleep faster and get better quality sleep! Remember: breath is key! Instead of trying to force anything, let the breath go to the space where the most intensity is and allow it to relax and go deeper, when it’s ready. Stay connected to the breath, and keep the eyes closed to get the greatest benefit for this and any Yoga practice.
1 – Begin sitting next to the wall with about a foot two of distance.
2 – roll on to your back and turn your body so the tailbone is pointed at the wall
3 – place the feet on the wall and adjust (closer or father) distance from the wall so the knees are about 90 degrees bent, with feet flat on the wall. The lumbar should naturally relax into the ground at this point. Spend a few moments here just feeling the spine settle and decompress.
4 – Cross the legs by placing one ankle on the opposite knee. Keep the foot of the crossed leg flexed toward the knee in order to keep the knee safe.
Notice how the flexed foot protects the knee by keeping aligned over the ankle/foot. You may need/want to be a little more active in the core in order to keep the lumbar pressed into the mat.
4a – a nice variation to add intensity if more is available to you, is to reach through the “figure-4” shape of the legs and grab under the pit of the knee, or around the front of the shin. You can also shimmy the tailbone closer to the wall to add some intensity, but remain more passive.
4b – a twist variation is great for bringing relief to the spinal erectors. Keep the shape of your crossed legs and your shoulders pressed into the mat as you twist. Also, try to press the sole of the foot (on the crossed leg) into the ground. Look in the opposite direction of the twist. You can “cactus” the arms, like in the photo, or simply go palm down.
5 – next we want to readjust out distance from the wall so the entire back of the leg is in contact. You can either shimmy your self closer or rotate off the wall and set up the way we did in step 1, but sitting with our shoulder touching the wall. Some shimmy is required usually either way 😊
Staff pose is what we should end up in when we are all settled; straight torso and legs with a 90 degree flex in the hip. Notice the feet are still actively flexed to aid in the release of the hamstring.; it can be nice to hold a flex for a few seconds and release for a few seconds. Still pressing the lumbar into the mat, shoulders flat or “tucked” down the back to allow the chest to open a bit.
6 – with flexed feet, let the legs fall away from one another while maintaining contact to the wall. You can use the hands on the outside of the thighs for support if needed but, try to use the strength in the legs to control the stretch from time to time as well.
7 – bring the soles of the feet together and bring the heels toward the tailbone. Keep the outer edge of the feet against the wall and press the lumbar into the mat. It can feel really nice to apply a gently press to the knees toward the wall to get more stretch in the hip.
8 – spend just a few moments in a “seated” posture. Totally passive, focusing on your breath and maybe reflecting on the day. Feeling gratitude for taking a few moments to care for your self and refill your capacity.
Prescription: at least 2 full minutes in each pose. If you can make this a solid 15-30 min routine, practiced daily (twice a day would be ideal), you will notice wonderful and lasting physical, mental, and spiritual benefits. That’s the magic pill ya’ll: taking time to care for your self. There is no “quick fix” for anything, and the sooner we surrender to that truth, the sooner we can find a realistic and sustainable path to wellness :)
After just 10-15 minutes of this passive wall flow, you should find it easier to get comfortable and fall asleep. You can also repeat this in the morning as a great way to start the day and enable a healthy spine. This is a practice, like all practices, that show greater and greater effect over time. Consistency is key! Starting a bed time routine is a simple, effective, and healing practice that can be the beginning of your personal practice! If you already have one, try adding it in see if you find any benefits!
Get the sleep you deserve so you can be present where you are needed most in life; as a parent, friend, peer, team mate, and fellow human!
P.S. This routine can also be done with a couch/table or any abject that can support the legs in a 90 degree bend.
