Yoga is one of the simplest and most effective ways to relax before bed. These are the top three accessible yoga poses that anyone can do. Did you know that exercising before bed can improve your sleep quality? Adding light exercises to your nightly routine can help you relax and prepare your body for sleep. One of the most popular options is yoga for sleep. If you’ve been lying in bed for a few hours and can’t fall asleep or have difficulty relaxing at night, try these calming yoga poses before bed to increase your sleep. The best part is that anyone can do these basic, yet effective, poses. Yoga includes elements of mindfulness, but it’s also a physical practice known for helping calm the body’s physical stress response, or the nervous system, through breathwork and performing specific poses. Kernaghan explains Not all yoga classes are equally mellow. Some classes are more fast-paced, like power yoga for example, and can increase your heart rate. That’s a good thing, but you want to focus on movement that does the opposite if you’re feeling stressed and want to unwind before bed. Supported Goddess Pose This gentle hip-opener is a perfect way to unwind and relax. Having a deep fold in the legs can help with digestion, and letting the body settle heavy to the floor is a great way to release any lingering holds from your day Come to a seated position with your legs out in front of you. Bring the soles of your feet together, with your knees butterflied open, and use two pillows (one under each thigh/knee) as support. Recline the torso back onto the floor; feel free to use a folded blanket underneath the back of the head. Place hands on the belly or open the arms out to the side. Cover the eyes if you’d like, and stay for three to five minutes. Legs Up the Wall This pose is amazing for so much, but in relation to sleep, it’s great because it’s a gentle inversion. The legs drain for a few minutes, which helps with circulation so the body is less agitated as you fall asleep. I love doing this pose in my bed sometimes This pose is just as it sounds: You sit close to a wall, bring your torso to the floor and swing your legs up the wall. I recommend bringing your seat close to the wall, but if the legs or lower back are tight, keep some bend in the knees. I like adding a pillow under my hips so my pelvis is slightly higher than my heart. Stay for three to five minutes. If your legs feel tingly, you can always bend and butterfly your knees open with your feet together instead.
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Tuesday, December 3, 2024