The Yoga Sequence Our Wellness Editor Swears By For A Good Night's Sleep

Most nights it's 15 slow, easy minutes give or take a few. I aim to stretch out my hips, psoas, and spine, all of which are connected to the nervous system. When we're in a sympathetic state—which is easily triggered by anxieties of modern life—it's tough to lull yourself into sleep. By moving energy through these large muscle groups, you can calm your nervous system, re-enter your body, and set up for a good slumber. Here's the magic sequence:

Set yourself up on all fours, shoulders over wrists and hips over knees. Inhale and flare your sits bones up and back while pressing your navel toward the ground, spreading your collarbones and extending your gaze upward, like a cow. Exhale, pressing your hands and tops of your feet into the ground, rounding your spine, sucking your navel in and up. Do a few rounds like this and go slowly.

Remaining on all fours, plug the tops of your feet into the ground as you start to make circles with your hips. Eventually make them bigger, imagining that you're scraping a jar of cashew butter with your hips, hitting all parts of the circle equally. When you've had enough, start moving in the other direction. This should feel good, especially if you've been sitting for most of the day.

Come to downward-facing dog and root the heels downward as you tilt your sits bones upward while plugging your index finger ball mounds into the ground. Feel the stretch in the back of your legs.

From here, bring your right foot forward alongside the right thumb. Your back knee taps down and your right knee is stacked directly over the ankle. Plugging the top of your back foot into the ground, put both hands on your right thigh and begin to bring the suggestion of a backbend into your pose. The gaze is forward, as you lean ever so slightly forward, tucking your tail. This tilting movement of the hips should increase the sensation in the left psoas. Breathe deeply here.

Plant both hands on the ground framing the front foot. Keeping the back knee down or lifting it, your choice, make little circles with your hips. Experiment with moving backward and forward and side to side. These movements are small, but you should feel your hips continue to release.

From here, move your back foot up one foot's length on your mat and straighten both legs or straighten as much as you can. Inhale and lengthen the spine; exhale, drape the chest over your right thigh. Tack your right hip back as you inhale and exhale, folding even deeper. Feel free to make your stance shorter or to use yoga blocks on either side. Send the breath to the back of your leg.

Take a little vinyasa if you choose, planting the palms down to frame your front foot and pushing back into down dog. Wave it forward to an up dog and back to a down dog. From here, bring your left foot forward alongside the left thumb. Your back knee taps down and your left knee is stacked directly over the ankle. Plugging your back toes into the floor, put both hands on your left thigh and bring the suggestion of a backbend into your pose. The gaze is forward as you lean ever so slightly forward, tucking your tail. The movement of the hips should increase the sensation in the right psoas. Breathe deeply here.

Plant both hands on the ground framing the front foot. Keeping the back knee down or lifting it—your choice—make little circles with your hips. Experiment with moving backward and forward and side to side. These movements are small, but you should feel your hips continue to release.

From here, move your back foot up one foot's length on your mat and straighten both legs. Inhale and lengthen the spine; exhale drape over toward your left thigh. Tack your left hip back as you inhale and exhale, folding even deeper. Feel free to make your stance shorter or to use yoga blocks on either side. Send the breath to the back of your leg.

Repeat on the other side.

Then, lie down and do the same motion, massaging your lower back.

Extend your left leg forward and move it to the right 2 inches. Swing your right leg over to the left side, keeping it bent at 90 degrees. See if you can inch your left shoulder along the ground toward the left. Keeping your left leg straight, look over to the right side and allow gravity to work.

Extend your right leg forward and move it to the left 2 inches. Swing your left leg over to the right side, keeping it bent at 90 degrees. See if you can inch your right shoulder along the ground toward the right. Keeping your right leg straight, look over to the left side and allow gravity to work.

Here's how mbg's food editor finally overcame her insomnia, plus a holistic psychiatrist's tips on how to get the best rest.