If you find it difficult to wind down before bed Vaparita Karani or Legs Up The Wall Pose is the ultimate pose to ground your body and mind. This simple inversion helps to transition from the sympathetic nervous system (flight or fight mode) to the parasympathetic nervous system (rest and digest mode) to facilitate good quality sleep and healing in the body.
Lie on the floor with your sit bones as close to the wall as possible and the legs resting vertically up the wall. Flex your feet. Alternatively you can do this pose lying on your bed with your legs resting up the headboard. If you are pregnant it is best to place a bolster or a pillow under the hips to elevate them above your heart. Stay here a few minutes. Breathe deeply. When you are ready to come out, bend your knees, walk your feet down the wall and hug your knees to your chest. Gently roll to one side. If you are in bed, close your eyes and drift off to sleep. If you are on the floor, take a savasana or a short seated meditation before climbing into bed. Sleep well zzz