So Yoga: 7 Yoga Tips for Better Sleep.. it works on kids too!

I tried these exercises for myself; and for my 6 years old child. Dedicating 20minutes of our time was worth it, we both enjoyed a beautiful, deep night sleep!

Here are seven tips on how to use yoga for better sleep. Do these exercises after your regular nighttime routine so you can go straight to bed after the last exercise. Avoid doing these exercises in bed since your bed should be reserved for sleep as much as possible. Part of good sleep hygiene is a routine that prepares your body and mind for sleep. Consistency is important, so do even a little every night.

1. Start with self-compassion. One fundamental basis of yoga is being kind and compassionate to your body and mind. Notice if you are holding onto harsh thoughts. Try to weave in self-compassion for both your body and mind throughout your practice, and let go of the idea of perfection. Do not do anything painful.

2. Get in touch with your breath.

Find a comfortable seat or lie down on your back.

Close your eyes.
Place one hand on your abdomen and the other hand on your chest.
Begin to take smooth, slow breaths as if you are sipping air through your nose. Exhale through your nose slowly, keeping your mouth closed.
Pace your breath by repeating these phrases in your mind:

On the inhale, "I breathe in, and let go of the day." On the exhale, "I breathe out, and let go of the day."

3. Release tension using a yoga breath called Lion's breath.

Inhale through your nose.
Stick out your tongue and exhale through your mouth loudly, as if you are fogging up a mirror.

4. Calm down using forward folds. Avoid using your hands to pull yourself forward or forcing the shape of the pose--it's not about your hands or head reaching the floor or your feet. Instead, let gravity do most of the work.

- Standing Forward Bend

Arm variations: Place your hands to opposite elbows, or clasp your fingers at the base of your head
Bend your knees as much as you need to in order to rest your torso on your thighs.

- Wide Legged Forward Fall

- Head to Knee Forward Bend (Janu Sirsasana)

- Seated Forward Bend (Pashimottanasana)

5. Gently stretch your hips. Be cautious if you have any hip injuries.

- Butterfly