Click HERE to Discover the Secrets of Sleeping Better and Beating Stress
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:
- Stand with your feet hip-width apart and slowly bend forward from your hips.
- Allow your upper body to hang loose, reaching towards the floor.
- Let your head and neck relax completely, feeling a gentle stretch in your hamstrings and lower back.
- 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:
- Sit on the floor with your legs extended in front of you.
- Inhale to lengthen your spine, then exhale as you hinge forward from your hips.
- Reach for your feet or shins, keeping your back straight.
- 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:
- Sit on the floor and bring the soles of your feet together, allowing your knees to fall open to the sides.
- Hold onto your feet or ankles, and gently flap your knees up and down.
- Keep your spine tall and breathe deeply, feeling a stretch in your inner thighs and groin.
- Hold for 30 seconds to 1 minute.
4. Thread the Needle Pose
Watch this video – How to Thread the Needle
How to Do It:
- Begin on your hands and knees in a tabletop position.
- Reach your right arm underneath your body, threading it between your left arm and left leg.
- Lower your right shoulder and cheek to the floor, feeling a stretch in your upper back and shoulder.
- 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:
- Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
- Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (Cow Pose).
- Exhale as you round your spine, tucking your chin towards your chest and drawing your belly button towards your spine (Cat Pose).
- 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:
- Sit with one side close to a wall and lie down on your back.
- Swing your legs up against the wall, keeping your buttocks close to the wall.
- Relax your arms by your sides, palms facing up, and close your eyes.
- 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