- Publish Date: 13-02-2018 / 2:57 AM
- Category : Health & Wellness
Bedtime yoga – yoga for relaxation and sleep: Are you interested in sleeping better every night? I mean, always relaxed to sleep like a baby every night. If so, you need to learn about bedtime yoga, yoga for relaxation and sleep, that will relax you and set your mind at ease to sleep comfortably every night.
Many people do not know this, but our overall health and peace of mind depend primarily on how well we sleep or the amount of quality sleep we get each night. Suppose you are finding it difficult to fall asleep. In that case, you must get enough rest every night by learning bedtime yoga, a complete yoga for relaxation and sleep routine that will change your life completely.
The 10-minute bedtime yoga routine and poses discussed in this article are meant to help you clear your mind, stretch body parts that may have tightened up, and ultimately help you get relaxed and sleep like a baby. Every yoga before bed routine discussed here can be performed easily by spending only 10 minutes of your time daily.
The importance of a bedtime yoga routine cannot be overstated because it is so beneficial to your health. Bedtime yoga before bed, when done right, will increase blood flow, release muscle tensions as well as relax you into a deep sleep. Now, the yoga poses.
Cat and Cow Pose.
Do the cat and cow pose by starting on all fours—your knees positioned under your hips, and your hands positioned under your shoulders.
While inhaling, arch your back to lengthen your spine, then reach your head and tailbone together.
Lower your shoulders into a Cow position.
Exhale and go back to the neutral position.
Next, round your spine upwards and curl your chin towards your chest area. (Cat pose)
Do this a few times to exercise your spine.
Child’s Pose – Famous Bedtime Yoga Pose.
After the Cat and Cow pose, kneel and then sit on your heels. Make sure that your toes are together, and your knees are apart.
Bend forward and let your forehead touch the floor while your arms are stretched forward.
Hold this position for a few seconds.
Child’s pose is a good yoga for relaxation and sleep that is easy to do and should make it easy for beginners to learn and get started.
Seated Forward Fold.
Sit on the floor with your legs extended in front of you.
Lengthen your spine by sitting tall.
Next, try to grab your feet by reaching forward. If you cannot reach them, place your hands on your shins.
Wide-Legged Forward Bend.
Stand while keeping your feet 3 to 4 feet apart.
Clasp your hands behind your back.
Next, bend (from your hips) forward and try to move the crown of your head towards the floor.
Keep your toes relaxed while holding the position for about a minute.
As you can see so far, these sets of a bedtime yoga routine are not challenging to learn and master. All it takes is patience and concentration.
Supine Bound Angle Pose – A Good Yoga for Relaxation and sleep Pose.
Begin this pose by laying on your back, feet positioned flat on the floor, and knees bent.
Set your arms out towards your sides at approximately 45 degrees from your body.
Next, allow your knees to drop outwards towards your sides such that the soles of your feet are together.
Pull your knees wider apart and hold this position for about 2 minutes while taking deep breaths.
Supine Spinal Twist.
Start by lying on your back while keeping your legs straight.
Next, pull your right knee towards your chest area.
Using your left hand, hold your right knee and let it cross over to the left side of your body.
Stretch out your right arm towards your side, somewhat assuming a T-position.
Turn your head towards the right side.
Hold this position for at least a minute and then do the same with the other side.
Single-Leg Happy Baby.
Lie on your back and straighten your legs.
Once again, pull your right knee towards your chest.
While hugging your knee towards your chest area, hold the arch of your right foot using your right hand.
Position the sole of your foot up towards the ceiling such that it is parallel to the ground. Doing this will bring your right knee close to your right armpit.
Make sure that your left leg is kept straight.
Hold this position for 30 to 60 seconds and then do the same with the other side.
This is another easy and straightforward to master yoga for relaxation and sleep that anybody can do or master after few practices.
Legs Up the Wall Pose.
Sit next to a stable wall and then lay on your side.
Next, turn to lie on your back while stretching out your top leg towards the ceiling—sliding it up the wall.
Do the same with the other leg such that both your legs are now onto the wall.
Make sure that your feet are positioned close together.
Stretch out your arms into a T-position.
Hold the position for at least 2 minutes while taking deep breaths.
Release the position by bending your knees close to your chest and then rolling to your side.
Lie on your back and stretch out your legs a bit wider than hip-distance apart.
Extend your arms towards your side at about 45 degrees.
Just relax while in this position and take deep breaths.
Final Thoughts on Bedtime Yoga
No matter how stressed out you are, the bedtime yoga for relaxation and sleep routine discussed in this article will calm your mind and prepare your body for a deep slumber. To boost this yoga sequence’s effectiveness, make sure to wear comfortable clothes, dim down the lights, and use scented candles or essential oils.
So, forget about counting sheep! All it takes is 10 minutes of yoga before bed to relax and put your mind at ease for a more comfortable and deeper sleep.
When done right, these bedtime yoga routine sequences should relax you and help you sleep better every night, no matter how stressful your day was.
Now that you know how to get yourself in the mood for sleep, I hope that this bedtime yoga for relaxation and sleep will improve your overall health and wellbeing. Now go and start practicing your yoga for bed—a bedtime yoga routine that will enhance your life from now on. Good luck! And enjoy your daily exercise regimen of bedtime yoga poses.