Yoga doesn’t always have to be in a heavy position, get-your-blood-pumping workout, although many of us love the feeling those classes give us. In fact, some of the most beneficial aspects of yoga practice are very easy, minute changes that pose bring into your body, and you can reach these benefits during a short.
Taking a few minutes at the end of the day to come back into your body and make yourself feel comfortable for bedtime is essential to unwinding at the end of a busy day. You can do these comfy yoga sequence done at home.
Standing Forward Bend (Uttanasana)
This forward bend allows you to relax your neck tension and gently stretches your hamstrings, calves, and hips. Be careful if you have a back injury. Stand with your feet hip-width apart. Inhale deeply. Exhale and extend your torso forward and over your legs to elongate your spine. Hold onto your elbows or let your hands rest on your shins or the floor.
Legs Up The Wall Pose (Viparita Karani)
This simple pose, performed against a wall, is excellent for evening relaxation and stress relief. Bielkus recommends staying in the pose for as long as five minutes, with the eyes closed and using a soothing eye pillow if desired.
Corpse Pose (Savasana)
From reclining goddess pose, simply release your feet down to the corners of your mat or your bed, letting the toes fall open to the sides.
Release your hands so that palms are facing up and the backs of the hands are resting on the mat/bed a few inches away from the hips. Simply let your eyes close and let your mind be still and free of thoughts while letting your breath come naturally and letting your body feel heavy, relaxed, and tranquil.
Seated Spinal Twist (Ardha Matsyendrasana)
Like the supine twist, the seated spinal twist (also known as the half lord of the fishes pose) can create a sense of relaxation in the body while gently stretching the spine. The stretch can be practiced with both legs bent or with one outstretched.
Reclining Butterfly (Supta Baddha Konasana)
A variation of the basic butterfly pose, pictured above, the reclining butterfly can help the body get into rest mode. Lie down your back on your bed or on a mat then bring the feet together, splaying out the knees in a diamond. If your hips are tight and the pose feels too intense, Bielkus suggests putting a folded blanket or cushion under each of the knees.
Practice those yoga poses right before bedtime and stay in them about 3 to 5 minutes each. These five restorative yoga poses to relieve tension and stress at the end of the day. The more that you practice these poses regularly, the more you likely you can get sleep tight every night.