Relax, de-stress, and get a good night’s sleep with these 4 bedtime yoga poses…
This week’s workout is a little different… We’ve been focusing on quick and energetic workouts all month long, but with the Christmas holiday just a few days away, we’re slowing it down with a gentle, relaxing set of bedtime yoga stretches to help you relax, sleep better, and enjoy the holidays without feeling so tired and stressed out!
Most of us have trouble sleeping once in a while (research says more than 1/3 of Americans don’t get enough sleep), but the stress and excitement of the holiday season can make it especially difficult to get a good night’s rest. If you’re having trouble getting to sleep, these 4 relaxing bedtime yoga poses can help you wind down and drift off to dreamland – the visions of sugarplums are up to you!
These yoga poses will help to release tension in the hips and lower back (common problem areas), and help your mind to let go of all those busy thoughts. You’ll feel the cares and worries of the day slipping away as you focus on relaxing both your body and mind.
These easy yoga poses can be done right from your bed, so put on your PJ’s and get cozy, so you can relax and go to sleep as soon as you’re done! (For even better results, pair this with the 5-minute meditation practice we shared on Monday – you can meditate either before or after doing the following poses.)
1. Seated Meditation (Sukhasana)
Sit with your back straight and your legs out in front of you. Bend your knees inward, placing each foot underneath the opposite knee. Sit tall to create length in your torso, placing your hands on your knees with palms facing down. Close your eyes and breathe into your belly.
2. Seated Side Stretch (Parsva Sukhasana)
Extend both legs in front of you, wide. Fold your right leg at the knee, and bring your foot toward your groin. Bring your left arm to touch the bed, so that it’s parallel to your left leg, with your palm facing up. Reach up with your right arm to open up the right side of your body. Repeat on the left side.
3. Pigeon (Kapotasana)
Start in tabletop position, placing your hands and knees flat on the bed, hips-width apart. Bring your right knee between your hands, and inch your right foot closer to your left hand. Extend your left leg fully behind you so that your left knee and foot are touching the bed. Try to square your hips, and lift up through your torso to lengthen and stretch.
4. Lying Down Twist (Natrajasana)
Lie on your back with your arms extended outward. Bend your knees and bring your feet to your hips. Slowly twist your legs and hips to the right side, so that your right knee is touching the bed. Place your right hand gently on your left knee to stretch and open up your left side. Repeat on the opposite side.
See pictures of each pose at Greatist.com.