Yoga for better sleep – Childs pose vs Puppy pose

Today we’ll be touching on postures to do at the end of the day to aid in better sleep, or restorative poses if you haven’t moved your body yet but need your daily yoga. Although you can modify most poses for a great practice before bed practice, these will really help you wind down. You know that feeling towards the end of a tough class when you hear the teacher say “now we’ll be winding down for the rest of class” and turns down the lights? These are those poses. Taking deep breaths during these poses will also help in the process of getting your mind ready to relax. Feel free to grab your straps, blocks and dim the lights to really get into the slow mindset.

Childs pose is a staple posture in any yoga class, whether it’s at the end of a class or if you need a break during a tough sequence. Childs pose is always there to stretch your back and hips and bring your back to your deep breathing. Here’s a few tips to make sure you’re getting the most out of this posture.

First you’ll start on all fours with your toes together and knees at the edge of the mat.

Start to send your sit bones back to your heels and elongate your torso for a nice stretch.

Keep your arms extended in front of you and bring your chest and forehead to the mat.

During the pose continue to bring your fingertips forward and your pushing your tailbone backwards while taking deep breaths. It might be easy to only worry about the stretch, but make sure to keep your shoulders away from your ears so every part of you stays long and relaxed.


Childs pose vs Puppy pose:

While both are very similar I’m sure you’ve had the thought; what’s the difference between Puppy pose and Childs pose? They both are relaxing poses and stretches your upper body. Childs pose stretches your spine, hips and helps with back pain. Puppy pose is a gentle backbend, heart opener and keeps your hips extending towards the ceiling instead of towards your heels.

Below is a guide on how to correctly get into Puppy pose.

Start on all fours with your knees below your hips and hands below your shoulders.

Move hands in front of you and start to bring your chest to the mat. Keep arms engaged.

Start to move your hips up towards the ceiling while keeping your knees on the mat.

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