Ever find yourself tossing and turning in bed, staring at the clock only to realize it’s 3:00 a.m.? If you’ve been there, you’re not alone. Insomnia can be a real struggle, and it’s more than just the grogginess you feel the next day. In fact, Public Health England notes that getting less than six hours of sleep a night can increase your risk of serious health issues like diabetes and stroke by 12%.
But fear not! Yoga can be a game-changer. A gentle bedtime yoga routine can work wonders for calming both your mind and body, helping you unwind from a hectic day and set the stage for a restful night. It’s not just about getting better sleep; it’s also a way to declutter your mind and boost your overall well-being.
What Kind of Yoga Should You Do Before Bed?
Sleep problems often stem from stress and the blue light from screens. So, the key is to pick a routine that relaxes rather than energizes you. Opt for slow, gentle movements focusing on deep breathing. Save the more intense yoga poses for another time, and instead, try these simple and soothing poses perfect for winding down.
1. Head to Knee Pose (Janu Sirsasana)
This pose stretches your hamstrings and lower back, releasing tension from long days spent sitting.
- Sit with your legs extended.
- Bend your right knee, placing the sole of your foot against your left thigh.
- Inhale to sit up tall, then exhale and fold forward, reaching for your foot.
- Hold for 10 breaths, then switch sides.
2. Legs Up the Wall (Viparita Karani)
This is a literal and relaxing pose you can do in bed, perfect for improving blood flow and relieving tired legs.
- Sit close to a wall and swing your legs up.
- Lie back and let your arms rest out to the sides.
- Close your eyes and breathe deeply for 5-10 breaths.
3. Seated Spinal Twist (Ardha Matsyendrasana)
Also known as “Half Lord of the Fishes Pose,” this twist helps relieve backache and fatigue.
- Sit with legs extended.
- Cross your right foot over your left leg and place it on the floor.
- Twist your body to the right, using your left elbow to press against your right knee.
- Hold for 30 seconds to a minute, then repeat on the other side.
4. Reclined Spinal Twist (Supta Matsyendrasana)
This pose stretches your spine and improves your breathing.
- Lie on your back and bring your knees to your chest.
- Extend your left arm out and roll your knees to the right.
- Hold and breathe deeply, then switch sides.
5. Bound Angle Pose (Baddha Konasana)
Also known as “Folded Butterfly,” this pose stretches your thighs, knees, and back.
- Sit with the soles of your feet together and knees apart.
- Inhale to sit tall, then exhale and fold forward.
- Hold for 5-10 breaths.
6. Happy Baby Pose (Ananda Balasana)
This playful pose is great for releasing tension in the hips and groin.
- Lie on your back and bring your knees to your chest.
- Grab your feet and gently rock side to side.
- Hold for 5-10 breaths.
7. Reclining Bound Angle (Supta Baddha Konasana)
A relaxing pose that’s great for your hips and groin, also known as the “Nighttime Goddess Stretch.”
- Lie on your back with your feet together and knees apart.
- Rest your arms by your sides and breathe deeply.
8. Child’s Pose (Balasana)
This soothing pose is perfect for stretching your back and relieving stress.
- Start on all fours, then sit back on your heels.
- Stretch your arms out in front and rest your forehead on the floor.
- Hold for 5-10 breaths.
9. Corpse Pose (Savasana)
A perfect ending to your routine, Savasana helps you relax fully.
- Lie flat on your back with your arms by your sides.
- Close your eyes and focus on your breath.
How Long Should Your Bedtime Yoga Routine Be?
Aim for about 15-20 minutes, but feel free to do as many or as few poses as you like. The key is consistency—try to do your yoga routine every night at the same time to build a relaxing habit. And before you know it, you’ll be drifting off to sleep with ease. Sweet dreams!
Gentle Reminder: This article is not intended as a substitute for professional medical advice. Always seek appropriate medical assistance when necessary.
Featured Image by jcomp on Freepik
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