The Best Stretching Routine for a Good Night’s Sleep

 

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A relaxing stretching routine before bedtime can help release tension from your body and calm your mind, setting the stage for a restful night’s sleep.

Here’s a gentle stretching routine to incorporate into your nightly ritual:

1. Forward Fold (Uttanasana)

Watch this video – How to do a Standing Forward Bend

How to Do It:

1. Stand with your feet hip-width apart and slowly bend forward from your hips.
2. Allow your upper body to hang loose, reaching towards the floor.
3. Let your head and neck relax completely, feeling a gentle stretch in your hamstrings and lower back.
4. Hold for 30 seconds to 1 minute, breathing deeply.

2. Seated Forward Bend (Paschimottanasana)

Watch this video – How to do Seated Forward Bend

How to Do It:

1. Sit on the floor with your legs extended in front of you.
2. Inhale to lengthen your spine, then exhale as you hinge forward from your hips.
3. Reach for your feet or shins, keeping your back straight.
4. Relax your head and neck, and hold the stretch for 30 seconds to 1 minute.

3. Butterfly Pose (Baddha Konasana)

Watch this video – How to do Butterfly Pose

How to Do It:

1. Sit on the floor and bring the soles of your feet together, allowing your knees to fall open to the sides.
2. Hold onto your feet or ankles, and gently flap your knees up and down.
3. Keep your spine tall and breathe deeply, feeling a stretch in your inner thighs and groin.
4. Hold for 30 seconds to 1 minute.

4. Thread the Needle Pose

Watch this video – How to Thread the Needle

How to Do It:

1. Begin on your hands and knees in a tabletop position.
2. Reach your right arm underneath your body, threading it between your left arm and left leg.
3. Lower your right shoulder and cheek to the floor, feeling a stretch in your upper back and shoulder.
4. Hold for 30 seconds, then switch sides and repeat.

5. Cat-Cow Stretch

Watch this video – How to do Cat-Cow Stretch

How to Do It:

1. Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
2. Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (Cow Pose).
3. Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose).
4. Flow between Cat and Cow Pose for 5-10 breaths, moving with your breath.

6. Legs-Up-the-Wall Pose (Viparita Karani)

Watch this video – How to do Legs Up the Wall

How to Do It:

1. Sit with one side close to a wall and lie down on your back.
2. Swing your legs up against the wall, keeping your buttocks close to the wall.
3. Relax your arms by your sides, palms facing up, and close your eyes.
4. Stay in this pose for 5-10 minutes, focusing on deep breathing and relaxation.

Watch this video – 10-Min Bedtime Stretching Exercises – Pre-sleep Flow (beginners)

Conclusion

Incorporate this gentle stretching routine into your bedtime ritual to unwind, release tension, and prepare your body and mind for a restful night’s sleep.

By taking the time to stretch and breathe deeply before bed, you can promote relaxation and ease into a peaceful slumber.

Click HERE to Discover the Secrets of Sleeping Better and Beating Stress

5 Relaxing Yoga Poses to Unwind Before Bed

 

Click HERE to Discover the Secrets of Sleeping Better and Beating Stress

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Incorporating a gentle yoga practice into your bedtime routine can help calm the mind and relax the body, promoting better sleep quality.

Here are five soothing yoga poses to help you unwind and prepare for a restful night’s sleep:

1. Child’s Pose (Balasana)

Watch this video – How to do Child’s Pose

How to Do It:

1. Start by kneeling on the floor with your big toes touching and knees spread apart.
2. Sit back on your heels and extend your arms forward, lowering your chest toward the mat.
3. Rest your forehead on the floor and breathe deeply into your back, allowing your spine to lengthen and your hips to soften.
4. Hold the pose for 5-10 breaths, focusing on releasing tension in your body with each exhale.

2. Standing Forward Bend (Uttanasana)

Watch this video – How to do a Standing Forward Bend

How to Do It:

1. Stand tall with your feet hip-width apart and arms by your sides.
2. Inhale as you reach your arms overhead, then exhale as you hinge forward at the hips, folding your torso over your legs.
3. Allow your head and neck to relax, and bend your knees slightly if needed to maintain a gentle stretch in the hamstrings.
4. Hold the pose for 5-10 breaths, feeling the release of tension in your spine and shoulders with each exhale.

3. Legs Up the Wall (Viparita Karani)

Watch this video – How to do Legs Up the Wall

How to Do It:

1. Sit with your side against a wall and your legs extended along the floor.
2. Lie back and swing your legs up against the wall, scooting your hips as close to the wall as comfortable.
3. Rest your arms by your sides with palms facing up, and close your eyes.
4. Relax into the pose, allowing the gentle inversion to promote relaxation and relieve tension in the legs.
5. Hold the pose for 5-10 minutes, focusing on slow, deep breathing and letting go of any stress or worries.

4. Reclining Bound Angle Pose (Supta Baddha Konasana)

Watch this video – How to do Reclining Bound Angle Pose

How to Do It:

1. Lie on your back with knees bent and feet flat on the floor.
2. Bring the soles of your feet together and let your knees fall open to the sides, forming a diamond shape with your legs.
3. Place your hands on your belly or let them rest by your sides with palms facing up.
4. Close your eyes and take slow, deep breaths, allowing your hips to open and relax with each exhale.
5. Hold the pose for 5-10 minutes, surrendering to the gentle stretch and sensation of openness in your hips.

5. Corpse Pose (Savasana)

Watch this video – How to do Corpse Pose

How to Do It:

1. Lie on your back with legs extended and arms by your sides, palms facing up.
2. Close your eyes and allow your body to sink into the mat, releasing any tension or effort.
3. Take slow, deep breaths, letting go of thoughts and worries with each exhale.
4. Remain in the pose for 5-10 minutes, allowing yourself to fully surrender to relaxation and prepare for sleep.

Watch this video – 15 min Bedtime Yoga – Day #5 (RELAXING YOGA STRETCHES BEFORE BED)

Conclusion

By practicing these relaxing yoga poses before bed, you can create a calming bedtime routine that promotes deep relaxation and prepares your body and mind for a restful night’s sleep.

Incorporate these poses into your nightly ritual to unwind and release tension, allowing you to drift off into peaceful slumber effortlessly.

Click HERE to Discover the Secrets of Sleeping Better and Beating Stress