This pose stimulates the liver and kidneys in the back body. COURTESY
Does your mind lace up for laps just as your body crosses the finish line and your head hits the pillow? As lonely as late-night mind racing can feel, nearly a quarter of working Americans suffer from insomnia and daytime fatigue as a consequence. Use this therapeutic sequence to soothe your nervous system and quiet your mind, priming your body to sink into a long, restful sleep.
Moon Breath
Traditionally, the left nostril is associated with the body’s cooling energy and the right with its heat. This left-nostril pranayama practice focuses the mind away from stress. Simultaneously, it massages the organs that activate the onset of sleep, signaling your vagus nerve to send messages to the brain to relax.
In a comfortable seated position, make Mrigi Mudra (Deer Seal) with your right hand by bending your index and middle finger to your palm, leaving your ring and pinky finger extended. Press your right thumb to your right nostril and inhale through your left nostril. Then release your right thumb and take your ring finger to your left nostril, exhaling through your right nostril. Continue for 1–3 minutes or until you start to feel calm.
Big Toe Pose
This pose stimulates the liver and kidneys in the back body, activating the parasympathetic nervous system, which is responsible for releasing tension and putting the body to sleep.
Stand with your feet hip-width apart. Gently fold forward from your hips. Grip your big toes firmly with the index finger, middle finger, and thumb of each hand. Bend your elbows and actively ground your feet into the earth, drawing the crown of your head down as you relax your head and neck. Breathe deeply and hold for 1–3 minutes.
Fire Log Pose
As you actively focus on releasing tension in your hips, your body will respond by releasing tension in other muscle groups, preparing you for a relaxing night’s sleep.
Extend your left leg straight out then bend your knee to a 90-degree angle. Flex your right foot and place it on top of your left knee so your right shin is stacked on top of your left. If this creates pain in your hip joint, move your left foot closer to your pelvis. Walk your hands forward as you exhale, increasing the hip stretch. Hold for 1 minute. Repeat on the other side.
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