Bedtime Yoga Routine: 7 Poses for Sleep and Relaxation
Yoga is a great way to calm the mind and body. Creating a bedtime yoga routine will help you relax and prepare you for sleep. Here is our favorite bedtime yoga routine, complete with 7 yoga poses that can be done in the comfort of your own bed.
1. EASY POSE
To begin, position yourself comfortably on your bed. Cross your shins and widen your knees into a comfortable position and lengthen your spine. Place your hands at your knees and take 3 deep breaths.
2. BUTTERFLY POSE
Re-position 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.
3. SEATED FORWARD BEND
Slowly extend your legs out in front of you. While keeping your torso long, begin to reach your hands forward. Stop whenever you feel a deep stretch in the lower back of your hamstrings. Maintain this position for 5-10 breath counts.
4. PIGEON POSE
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.
5. CHILD POSE
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.
6. 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.
7. 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.
Namaste and sweet dreams!
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