Convenience your way into a more relaxing night’s rest with regenerative yoga exercises and deep, mindful respiration.

These 3 positions can work for anyone, such as yogis and non-yogis as well. The best part: all you need is a cushion and you can do this series right in comfort and simplicity of your own bed!

3 Yoga Moves to Help You Fall Asleep In 10 Minutes

Legs Up The Wall (Viparita Karani)

Put your pillow up against the wall or headboard at the height of your bed and place on top of the pillow with your sit bone at the headboard or wall. Cover your legs up towards the roof, holding open the heels stacked over the hips, and rest your head and shoulders against the mattress. The arms can extend by your position, palms facing up to receive the restorative energy that hangs into your consistency with the hint. Breathe deep, relaxing into the pose. Continue for 1 to 5 minutes.

Child’s pose

This restorative yoga poses helps get more blood flowing in the head and can be so deeply relaxing that when you roll out of it, you may simply nod off to sleep like a child. Start by kneeling so that you are posturing on your heels, and get a nice, deep, relaxing breath. Bend forward while breathing out and place your forehead on the floor. Put your arms at your sides so that the hands, palms turned up, or near your feet. As you take a breather, particularly focus on loosening your spine and shoulders. Maintain this position for five to seven minutes, slow deep breaths.

Relaxed Diaphragm Breathing

Sleep in a comfy position on your vertebral column with your book on your stomach. Notice your breath and determine if you can gently lengthen it by breathing into your abdomen where the book it set. Use the pressure of the book to help you breathe more and more into your belly as you loosen your neck, chest, and upper backrest. Hold for two to three minutes. This exercise will help you learn to emit from your diaphragm, which in bend will help decrease stress hormones by stimulating the parasympathetic nervous system.

Try these Yoga poses for a better restful night.