I started a sleep routine a recently to help me sleep better.  I thought I slept well once I got to bed but getting to bed was tough.    I must admit there is a definite difference in the quality of my sleep now.

Each picture and description is a link so you can see variations and other info on the posture.  This series was suggested to me by Elaine at Yoga Oasis.  Keep in mind the harder a posture is the more you need it.  These are Yin postures.  You should not be in pain.  Check the variations for information on how to modify for you.

Toe Squat

I do this for two minutes...I am working up to three minutes.  This posture looks deceptively easy.  If the pressure becomes too much come up on your knees but do not release the toes.  Work on extending the time.

Camel

I do this for about 45 seconds.  Right now I am not going past the variation of supporting my lower back with my hands because I'm out of shape.  When you first add this to your practice you will sometimes feel a little dizzy when you come out of this posture.  This is because of the release of tension through the expansion of the chest.  Stick with it.  It is a RELEASE.

Butterfly

I could sleep in this pose.  I do this for at least 5 minutes.

You could also add Child's Pose in between each posture if you need an opposite posture to release before going into the next posture.  I'm not to crazy about this pic as an example.  The hips should be on the heels IF possible and if not then you should have something under your forehead to keep you from putting too much pressure on your neck.

I do the regular grooming stuff...teeth, face...then these three postures.  The postures take about 8 minutes total.  I do them while my vanilla milk warms in the microwave.  That way the beeps of the microwave serve as a meditation timer.

I also found this timer on the net.  It works quite well.  It allows you to set for long intervals for meditation or to set up for this I use the random timer and set both Min and Max intervals at one minute.  It has a very nice gong tone that is not disturbing to your practice.  The download is safe if you don't want to be on the net during meditation.

Another meditation timer I like just to check out for a while is here. A voice quietly eases you into meditation and chimes quietly when the time you chose is up.

Asana is starting to carry a work out wear for those of us who need something roomier than a L or sometimes XL.  Check 'em out!

If you have any questions feel free to ask...you know where I am!