Bed yoga is a natural approach to calm your mind and relax your muscles, all of which contribute to a better night's sleep. The largest roadblock on
Bed yoga is a natural approach to calm your mind and relax your muscles, all of which contribute to a better night’s sleep. The largest roadblock on the way to fitness and good health for many of us is probably laziness. After all, simply the notion of leaving your warm, welcoming bed to work out can make you feel sick. What if we told you that you could exercise without ever leaving your bed? That’s right, you read that correctly. So, instead of rolling up your yoga mat in your yoga bag, jump into bed!
There are several simple yoga poses that you can do before bed if your mind is racing and you have trouble winding down. You can relax into dreamland by combining this sequence with proper sleep hygiene, such as a regular sleep schedule, maintaining a cool, dark environment, and taking vitamins that assist sleep.
How to reduce stress before sleeping?
A surprise email or message can make you feel stressed out. It happens naturally because your stress hormones are released when your brain gets new information that necessitates rapid response.
The same is true of that spooky Netflix series that everyone must watch; even if you know it’s not real, your body will react as if it is by releasing the same stress hormones to try and get you away from the threat.
Although having a stress response isn’t necessarily a negative thing—we need it to get us out of bed in the morning or to perform well in that important presentation—having those hormones flowing before bed has an effect on your ability to sleep.
Fortunately, you can control your hormonal reactions and benefit from them. Creating a relaxing nighttime routine will help you unwind before you sleep, enabling you to awaken feeling rejuvenated.
Avoiding electronic stressors is a good place to start; we already know that a 30-minute digital detox is recommended before bed. Instead of watching television during that time, it can be really useful to practice some mild yoga to prepare your body for sleep.
How does yoga before bed assist in getting to sleep?
Yoga that is restorative is ideal for the nights. With the help of bolsters, blankets, and pillows, it incorporates floor-based poses that you might have done in a daytime “vinyasa” class but allows you to hold them for longer. This encourages you to let your body relax.
This intentional relaxation can assist in turning off “fight or flight mode,” boosting instead your parasympathetic nervous system, which aids in digestion and rest.
If you want to feel comfortable and calm before bed, try a few restorative yoga positions on your bed. You could even discover that you nod off before you’re done!
Additionally, it is not necessary to move your entire body. A quick massage can instantly calm us and is quite simple to perform, especially when you unwind on the couch after a long day or as you sit on the edge of the bed just before going to sleep.
Your hands are an excellent spot to concentrate because we use them so frequently these days for browsing and typing yet hardly ever show them any love. Learn a few easy techniques for stretching and self-massaging your hands by reading on. It will be much more comforting to add a few drops of a calming smell to the massage oil.
These yoga positions can be practiced while lying in bed.
1. Happy Child Bed Yoga Pose-
How to proceed:
Lie down on your back with your knees bent and your hands on the outside borders of your feet. Pull your knees toward the bed with your upper body strength.
Hold this position for five long breaths, then exhale.
2. Pigeon Bed Yoga Pose –
How to proceed:
Starting in a runner’s lunge with your RIGHT foot front and both hands on the mat on either side of your front foot is the ideal method to get into this position.
Slide your front foot over to your LEFT hand with the majority of your weight in your hands. Then, on the RIGHT, drop the knee.
3. Reclining Big Toe –
How to proceed:
Raise your left leg into the air while lying on your back. Lift your body off the bed and grab your toe with your left hand’s first two fingers and thumb. Hold your ankle, calf, or behind your thigh if you can’t reach your toe.
Your core will be engaged if you keep your body raised, but if you want a more relaxing stretch, rest your body on the bed.
Hold for five breaths before switching to the right side.
4. Cat Bed Yoga Pose –
How to proceed:
Keep your hands under your shoulders and knees under your hips while on all fours.
Exhale as you curl your chin to your chest and bring your belly button into your spine by rounding your spine up toward the ceiling. Stretch the area between the shoulder blades and the lower back.
For around 30 seconds, hold or work through that position, stretching and lengthening the spine.
5. Pose of a Wide Child –
How to proceed:
Begin on your hands and knees, with your hands under your shoulders and knees under your hips.
Keep your hands where they are, and sit back with your hips and feet on the floor. Keep your toes together and open your knees as far as they will go.
Maintain a forward extend with the arms to stretch the shoulders.
In this position, take a few deep breaths. To stretch out the obliques, walk both hands over to the right for a few breaths, then over to the left for a few breaths.
6. Spinal Twist –
How to proceed:
Pull your RIGHT knee in toward your chest while lying on your back with your legs out straight.
With your LEFT hand, gently encourage the knee to cross over your body. Extend your RIGHT arm to the side in a “T” shape, then look out over your right hand.
Hold for a minute or two, allowing each exhale to increase the twist in your spine. Hold the position for 30-60 seconds, then switch sides.
We recommend doing these shortly after waking up, but yoga may be done at any time. There are no more excuses because these may be done from the comfort of your own bed! You’ll have health on your side if you incorporate these simple yoga positions that you can do in bed into your regimen.
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