5 Relaxing Yoga Poses to Unwind Before Bed

 

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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