by Bryce Gruber
Morgan Anderson-Reed, Mind Body Manager and Yoga + Core Fusion Teacher at exhale South Beach (305.200.1301, exhalespa.com) shares all the right moves to give you eight restful hours.
Supported Legs Up The Wall Pose
Viparita Karani / pronounced vip-par-ee-tah car-AHN-ee
Sit on one side of your bolster and move your bottom as close to the wall as possible. Slowly lower to the floor one forearm-to-shoulder at a time. Extend your feet up the wall with your legs as vertical as possible. Soften your eyes and begin to deepen your breath (pranayama). Relax here for up to 10 minutes.
Balasana / pronounced bah-LAHS-ana
Kneel on the floor and allow your big toes to touch. Widen your knees as it feels comfortable. Place a bolster or pillow under your chest and allow your hips to soften. Turn your head to one side, and change sides as needed. Deepen your breathing. Feel your belly rise and fall and your body begin to soften.
Happy Baby Pose
Ananda Balasana / pronounced A-nun-da bah-LAHS-ana
Just like the name, this pose will surely make you sleep like a baby. Lie on your back. Bend your knees into your belly. Place your hands to the outside of your feet and open your knees wider than your torso and towards your armpits. Inhale. Lift your feet and flex through your heels. Keep your ankles in line with your knees. Lengthen your tailbone gently against the floor. Breathe in stillness or gently rock from side to side. Feel your hips stretch, your belly rise between your thighs and the gentle massage on your back.
Supine Spinal Twist
Jathara Parivartanasana / pronounced ja-tha-ra pa-r-var-ta-nA-sa-na
Start on your back. Arms go into a T-position. Bend your knees, feet on the floor. Allow your knees to relax to the right side. Gaze to your left as you place your right hand on top of your knee or thigh. Inhale and feel the gentle expansion of your rib cage and belly. Exhale and relax. Switch sides.
Pranayama / pronounced prA-n-yA-ma
Lie down in a comfortable position. Close your eyes. Notice and visualize the natural rhythm of your breath. To a slow count of four, inhale through your nose and feel your body inflate like a balloon from your belly to your chest. Exhale through your nose, or mouth, to the count of four feeling your body deflate and relax. Repeat this cycle and feel your body and mind become more relaxed.