“Yoga has innumerous benefits,” says Avril James-Hurt, MPH, an exercise physiologist and yoga instructor at Piedmont Atlanta Fitness Center. “In addition to helping increase flexibility and muscle tone, it may help you to relax so you can get a better night’s sleep.”

These three yoga poses, or asanas, will help you relax before bedtime.

Downward-facing dog, up the wall

• Stand with your arms extended to a wall at shoulder height.
• Press your hips back toward the center of the room.
• Walk your fingertips up the wall until your arms are fully stretched.
• Keep pressing your hips back and let your head gently fall forward toward the wall.
• Try to stay on your fingertips and keep your wrist bones lifted.
• Take a few deep breaths and hold the pose for 30 seconds, then return to standing.

Legs up the wall

• Sitting on the floor near a wall, lie on your side and place a blanket under your hips.
• Swing your legs so they are up the wall, and your pelvis is resting on the blanket for support.
• Allow your arms to open into a goalpost position on either side of your head.
• Hold for 30 seconds or more.

Child’s pose

• Kneel onto a folded blanket with your knees slightly apart and your toes together.
• Fold forward at the hips. Let your forehead rest on the ground, and your arms relax at your side.
• Hold for 30 seconds or more.

Doing these simple yoga poses before bedtime can help calm the mind and relieve tension. Click here to find a Piedmont Fitness Center near you.

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