Bedtime Yoga Routine
7 poses for relaxation and your best sleep ever
Yoga is the perfect way to unwind your body and mind, so why not make it part of your bedtime routine? Bedtime yoga has shown to relieve tension and stress in the body, as well as calm and refresh the mind. To create a relaxing bedtime yoga routine, throw on your coziest pajamas, light your favorite candle, and follow the simple steps below.
Here's what to do:
To begin, position yourself comfortably on your bed. Cross your shins, widen your knees into a comfortable position, and lengthen your spine. Place your hands at your knees and take 3 deep breaths.
Reposition your feet so that your heels are touching. Align your spine, keep your back lengthened, and continue to breathe. Feel free to take a slight bend forward for an extra stretch.
Seated forward bend:
Slowly extend your legs out in front of you. While keeping your torso long, begin to reach your hands forward. Stop when you feel a deep stretch in the lower back of your hamstrings. Maintain this position for 5-10 breath counts.
Position yourself on your hands and knees. Bend one knee, and bring it forward towards your chest. Place your knee on the bed and your hands on either side of your leg. Square off your hips and stretch forward. Repeat on the other leg.
Start by folding your legs under you, touch your big toes together, and sit on your heels. Keeping your knees together or separating your knees as wide as your hips, reach your hands forward as you lay your torso on or between your thighs.
Knees to chest:
As you continue to inhale and exhale, lay onto your back. Bring your legs up and draw both knees to your chest. Clasp your arms around your legs, keeping your back flat to the bed. Gently rock side to side.
Corpse pose (Shavasana):
Extend your legs out in front of you, keeping your back flat on the bed. Extend your legs through the heels and place your hands by your side, palms facing up. Close your eyes and continue breathing. Feel free to remain here for as long as you like.