Effective Bedtime Yoga Practices
Bedtime Yoga Positions For Ultimate Relaxation
Bedtime yoga is an excellent way to relax and unwind after a long day. With the right postures, you can soothe your body and mind, bringing serenity and restful sleep. Here are three simple, effective bedtime yoga postures that provide body relaxation and peace of mind.
Cat/Cow Pose - Energizes the Body While Calming the Mind.
This yoga posture can be done lying in bed or on the floor. Start by kneeling on all fours, back parallel to the floor. On your inhalation raise your chin and chest towards the ceiling, inverting the spine and taking an arch shape with your lower back (Cow Pose). On exhalation tuck chin towards chest and draw belly button inward contracting your spine, simulating a Cat Stretch. Continue moving from Cow to Cat with each breath, energizing yourself while calming down at the same time.
Legs Up The Wall - Releases Tension and Promotes Blood Flow
Legs Up the Wall pose, also known as Viparita Karani, is a wonderful posture for calming your mind and bringing blood flow back to the internal organs in the body. To practice this pose, lie on your back about an inch away from a wall, and slowly bring each leg off the ground and up onto the wall. Maintain this position for 5 to 10 minutes with your arms in any comfortable position. As you hold this position, take deep breaths and focus on releasing tension from your body. This posture can help reduce stress and fatigue while allowing you to relax deeply.
Happy Baby Pose -Stretches the Lower Back and Inner Thighs.
To enter the Happy Baby Pose, begin lying on your back with legs bent and soles of feet facing the ceiling. Hold onto the outer edges of your feet where you can reach with your hands or grab a strap or towel if you cannot reach them. Draw knees toward armpits engaging core and expanding inner thighs as you extend away from tailbone. In the pose focus on feeling relaxed, cozy and safe-like a baby! Stay in this yoga posture for up to 5 breaths then slowly embrace knees back into chest and release feet to floor.
Savasana - Reconnect with Body and Create New Neural Connections
Savasana (also known as Corpse Pose) is one of the most commonly practiced postures for relaxation and often starts and completes a yoga practice. Begin by lying down on your back with your eyes softened, palms facing up, shoulders rolled under, and feet falling outwards, naturally. Mentally soften all muscles, relax your jaw and forehead, and simply let every thing else go. This basic posture can help to bring renewed energy to the body and a clear mind for a restful night of sleep. Stay here for five minutes or longer if you wish.