Practicing yoga before bed can get us a really good night’s sleep, but it’s something we can easily overlook and don’t have time for. That’s why we’re showing you three simple yoga poses that you can do in bed so that there really is no excuse!
All you need to try these poses is a clear wall, your bed, and some pillows. However, if you’ve invested in one of the best yoga mats available, this could make things a little more convenient.
Trying some yoga postures before bed will help calm our nervous systems and relax muscles. During the day our nervous system is stimulated and can be overwhelmed. We may not think about it much, but all of the tasks we do, the thoughts in our heads, the conversations we have and the environments we find ourselves in affect our nervous system. We can be inundated with our nervous system internally, but externally we appear and feel fine. So it’s really important that we take a few minutes each day to relax and allow ourselves time to relax. Our body really needs it.
#1. Stand up the wall
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Lifting your legs up against the wall is a super easy pose before climbing into bed. All you need is a free wall (or even the edge of your bed) and a pillow under your butt. Put one of your hips close to the wall so you’re on the side of it. Leave a small gap between your hip and the wall. At this point you can place the pillow under you. Start by sitting back, turning around and lifting your legs up against the wall, keeping your back on the floor as you go.
Let your heels lift slightly to elongate your legs and stretch your hamstrings. It’s okay to keep your knees a little soft here too so as not to put any strain on your legs. Using the edge of the bed allows you to bend your knees and let your calf muscles rest on the mattress.
Why is it good for relaxing?
This yoga posture is one of the most calming to practice before bed because of its rejuvenating effects on the body. When we turn the body over in this way, the carotid arteries become flooded with blood. A mechanism in our body called baroreceptors detects the increase in blood. In doing so, the body responds by starting to slow the flow of blood, which lowers your blood pressure.
# 2. Lying butterfly
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When you get into bed, lie on your back and bring the soles of your feet together so that your knees can relax to the sides. If it feels too tight to dangle your knees, grab some extra pillows and place them under your outer thighs towards your hips for extra support. You can put your hands on your stomach or stretch out to your sides. Rest here for a few minutes and breathe deeply but gently.
Why is it good for relaxing?
The reclined butterfly is great for loosening tight hips, lower back, and inner thighs. It helps the legs relax for a good night’s sleep and brings a deep sense of calm to the body and mind. This can be especially helpful if you suffer from restless legs. In this attitude we learn to deal with everything that comes our way. For example, if you find that once you are in this position you want to move your legs, try holding them and see what happens. It can help us deal with feelings of restlessness, be it physical or mental.
# 3. Back rotation
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This is another yoga pose that you can do while lying in bed. Bring your knees into your chest and your arms into a T shape. As you exhale, take your knees to the left and look to the right. Stay for a minute and then, with an inhalation, bring your knees back into your chest. When you exhale this time, bring her to the right and look to the left.
Why is it good for relaxing?
Twists are a great way to leave the day behind. It is a myth that they detoxify the physical body, but there is something about them that helps us breathe all of our tension. They are also great for opening the chest and releasing shoulder tension.