According to the CDC, between 50 and 70 million Americans suffer from some form of sleep disorder. You might have trouble sleeping, difficulty staying asleep, or disturbed sleep. We all need more sleep, regardless of what it might be.
A little yoga and breathing at night can help you relax. It’s non-toxic, addictive, and free!
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We have compiled a bedtime yoga routine that you can try. This will help you relax and calm your mind.
Bedtime Yoga Routine
Hold the position for each of these six exercises and take slow, steady, deep, long breaths.
1) Bend your knees and reach for your feet.
2) Place your nose near your knees and relax your neck.
3) Take a deep, slow breath through your nose.
Why the Forward Fold is recommended for bedtime yoga
Forward folds can be calming by themselves. You can relax your entire body by folding forward, which allows you to release stress.
This is one of the most popular yoga poses. It promotes a healthy sleeping pattern and can help to ease headaches.
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1) Start in a plank position. Pull your right knee towards your right hand, tightening your abdominals. Place your right foot as close as possible to your left hand.
2) Keep your back leg straight and your hips up.
3) Slowly lower your chest to the floor, allowing your forehead to rest on the mat. Your arms are extended overhead.
Why the Sleeping Pigeon is recommended for bedtime yoga
The classic hip opener, the sleeping pigeon, can help relieve tension in your hips and low back. As you wind down from a busy day, stretch your hip flexors as well as your front thighs.
1) Sit down in a seated position. Place your palms under your glutes and sit on your hands.
2) Relax your shoulders and chest, and then tighten your abdominal muscles as you lower your back towards your forearms.
- Relax your neck, and lower your head until your crown touches the ground. Do not put any weight on your head.
4) Keep your chest and shoulders open while you breathe.
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Why the Fish Pose is recommended for bedtime yoga
The heart-opening yoga posture of the fish pose allows you to relax your neck, chest, shoulders and upper back.
Lying Big toe
1) Start lying on your back, legs extended and arms at your side.
2) Lift your right leg straight up and grab your big toe using the middle and index fingers in your right hand.
- Holding your toe, extend your right leg straight up in air. Next, lower your leg down on your right side so that it is parallel to your body.
The Benefits of Bedtime Yoga with the Lying Big Toe
The backs of your legs, hamstrings, calves, inner thighs and lower spine can all be stretched by laying big toe. You can feel the length and stretch as you move your big toe towards a spot where you can relax, and deepen your stretch.
1) Lay on your back, and grasp your big toes using your index and middle finger.
2) Pull your toes towards your shoulders by gently dragging your toes down. Keep your elbows straight and press down on the knees.
- Close your eyes. Breathe slowly and deeply.
Happy Baby is recommended for bedtime yoga
Because of its gentle motion and health benefits, the happy baby pose should always be included in your last yoga practice before bed.
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Happy Baby Pose has many benefits:
- Open the inner thighs, hips and groin
- Lower back pain reduced
- Reduce stress and anxiety
- Reduces fatigue
- Reduces heart rate
- You will feel calm and relaxed if your heart rate is lower before you go to bed.