January 1,

Breathe In, Wind Down

For a restful night, try these restorative moves from New York Pilates boss babe Heather Andersen.

You stopped checking emails over an hour ago, washed and moisturized your face and just finished a warm cup of tea while winding down with a new book. Now, just a few Pilates moves and it’s bedtime! Wait. What?

Although many wellness-minded people already know that research has linked restorative stretches and poses from disciplines like yoga and Pilates with better sleep at night, it isn’t exactly top of mind at the end of a long day. Which is why we asked New York Pilates founder Heather Andersen for a few of her recommended stretches for better rest.

Arguably one of the top Pilates instructors in the country, Andersen actively pursues a good night’s rest after she’s filled her day with classes, meetings and sautéed greens. “It’s so important to recharge and to get plenty of sleep,” she says. “Plus, I find my zen through movement. The body can achieve a deeper connection with the mind and actually focus on stillness and presence.”

We feel more relaxed just thinking about it that way. Below, her three moves for a better night’s sleep (all of which you can do at home on the floor or a mat):

I find my zen through movement. The body can achieve a deeper connection with the mind and actually focus on stillness and presence.

BEGINNER: FOREARM PLANK

A plank before bed? Yep! “You’ll fatigue your body and relax the mind,” Andersen says. “Hold the pose until you’ve reached exhaustion...or until you find inner peace.”

How to do it:

  1. Start by lying on your stomach with your legs straight and your elbows under your shoulders.

  2. With your hands flat on the floor and your toes bent and grounding into the floor, press up into your plank, keeping your hands and forearms on the ground.

  3. For added intensity, alternate your knees to chest. Be sure to keep your back flat and your neck relaxed by slightly gazing forward.

 

INTERMEDIATE: PIGEON STRETCH

“Pigeon is great at the end of your day because it opens your hips and releases all of your tension,” Andersen explains. “Take several deep breaths once you’re fully in the pose.”

How to do it:

  1. Start seated on the floor with one leg folded in front of you.

  2. Extend your opposite leg behind you so it’s long and the knee is facing the ground.

  3. Reach forward with your arms and lower your torso to your folded leg.

  4. Walk your fingertips away from your body.

  5. Take several deep breaths and then repeat on other leg.

 

 

ADVANCED: WHEEL

“Not only will you give your blood flow a good-night swish, you’ll release neck and back tension,” Andersen shares.

How to do it:

  1. Lie on your back on the floor with your knees bent and feet on the ground so they are hip-width apart.

  2. Bring your hands to the floor beside your ears, fingertips pointed toward your toes. (The blocks Andersen is using in the photo are for experts only.)

  3. On an exhale, lift your pelvis off the ground while extending your elbows.

  4. Engage your abs and glutes to prevent your ribs from flaring open and to keep your lower back from overarching.

  5. Take a few deep breaths before tucking your chin to chest and gently lowering down.

 

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