ZAP Refresh: Spring Forward Into A Better Night’s Sleep With 3 Before Bed Yoga Rituals

  Image via  Yogi Approved

Image via Yogi Approved

Changing the clocks always has a way of messing with my sleep schedule. It’s hard to complain about the longer days, but it can take a while to get adjusted. A few years ago a friend recommended I try some tried and true yoga poses before bed to help ease into a good night of sleep, and it’s a practice I frequent this time of year

Head to Knee Forward Bend

  • Sit with your back straight and legs extended straight in front of you
  • Bend your right knee and open the hip making a figure four.
  • Deeply inhale and lengthen the spine.
  • Exhale as you bend forward, from the hips over the left leg. Keep your spine and neck long, and place the hands on either side of the left leg. Gaze at the top of your left foot and deeply breathe in and out.
  • Repeat on the other side.


  • Lie on your back with your head flat. Bend your knees to a 90 degree angle with the soles of your feet on the flat floor.
  • Bring your right knee toward your chest. Place the side of your ankle on the front of your lower thing, and let your hip fall out to make a figure four. Both feet should be flexed.
  • Place your left arm underneath of your left knee, and right arm between your legs meeting your left hand. Gently lift your left leg off of the ground and pull it towards your chest. Use your right elbow to keep your right leg in that figure four position. You should feel a stretch on the outside of the right hip. Breathe in and out and try to bring both hips parallel.
  • Repeat on the other side.

Reclined twist

  • Lie on your back and bring both knees into your chest.
  • Extend your left arm out to the side at shoulder height, palm facing up.
  • Keeping the knees high, slowly let them fall to the right until they reach the floor.
  • Place the right hand on top of the right knee.
  • Hold for :30. Slowly bring your knees to the center and repeat on the other side.

Grace Marsh, Senior Publicist