When the day’s activities and problems leave you exhausted, you may find falling asleep almost impossible. Instead of tossing and turning, use one of these yoga exercises to relax, fall asleep faster and get a better night’s sleep. I use this pose upon retiring because I usually fall into a deep sleep within a few minutes. However, you can take the position on any flat surface and perform for a maximum of 10 minutes.
Corpse Pose (Savasana)
Lie on your back.
Separate your legs into a V position.
Rest your arms along your sides but slightly separated from your torso. Turn your palms so that they are facing upwards. If your fingers want to curl naturally, allow it.
Tuck your shoulder blades back, but not to the point of being uncomfortable.
Allow your entire body to relax and feel heavy. Start with your toes and move upward, taking inventory of every part of your body I find that my neck and face are the last the let go. Make sure that all of the energy has been released from your muscles.
Focus on your breathing. It should be coming naturally. If your mind begins to wander, bring it back to feel your breath flowing in and out.
Think about absolutely nothing for at least 5 minutes. 10 minutes is better. If you find yourself thinking about the time, set an alarm clock. Your mind needs to be free from any type of distraction.
If you reach the 10 minute limit, slowly awaken your body by taking deep breaths. Next wiggle your toes and then your fingers. Stretch your arms above your head and stretch your entire body.
Bring your knees to your chest and roll to one side in a fetal position. Lay still for a few minutes and enjoy the relaxed state.