Bedtime Yoga: Five Poses to Help You Wind Down

Yoga in bed? I say why not!

In this post, I’ll show you five yoga poses you can do right before you go to sleep. These poses will help you wind down, slow down your thoughts, and prepare you for the best savasana, I mean sleep, ever. If you have a headboard, you can try these poses on your bed. For a deeper stretch, try them on the floor.

Sometimes you only have a few minutes to stretch out. Right before bed is the perfect time because you can put away electronics for the rest of the night and focus on relaxing. Hold each pose for ten to fifteen breaths, preferably with your eyes closed. Hold the silence or play some soothing ambient tunes.

Alright, here they are!

1.?Legs up the Wall

This pose is so soothing! It decompresses your back after a long day of sitting or standing. It drains the blood from your legs. Legs up the wall is great against a mirror, the wall, or your headboard like I tried here. This pose also stretches your hamstrings. I can hang out here all day.

2.?Reclined Straddle Stretch

Reclined wide-legged straddle stretch is such an intense pose but so good for your flexibility. I’m working on middle splits in my practice and I definitely need to do more of this pose. It stretches your inner thighs and groin area. You can keep your arms by your sides or take infinity pose by interlacing your forearms and switching your grip half way. Since this pose is quite uncomfortable, take deep breaths.

3.?Supine?Figure Four

Supine figure four gets into your outer hips. When you put your foot on a wall, it helps you keep your leg at a 90 degree angle and it feels so good! This pose is?gentle enough for those of you that have knee injuries.

4. Supine Twist

Supine twist stretches your outer hips and is also a gentle side body twist. Start with your right leg, hug your knee up to your side body first and then bring your knee over to the left then switch. Try to keep both shoulders rested and relaxed away from your ears.

5.?Wide Arm Shoulder Stretch?

This pose is such a good one to stretch out?your shoulders, especially your shoulder heads. Bring your arms out to a T and align your wrists with your shoulders as much as you can. Then shift your body over to one side. You will start to feel this right away. Remember to breathe. If you are more flexible, you can capture your ankle or interlace your hands behind you.

The final pose is savasana, of course. But in bed. And you can stay for six hours or longer. 😉

Try these tonight and let me know!


Why We Should All Yoga: My Five Favorite Yoga Benefits

In this post, I want to share with you my five favorite yoga benefits. I hope to inspire you to unroll your mat and get breathing and moving today.

This week, I went to four yoga classes. I usually practice yoga in shorter sessions before or after my gym routine. But this week, I was able to take a C2 and two C3s at Corepower Yoga?and a vinyasa class at Equinox. Overall,?I feel my absolute best when I add yoga to my circuit training and cardio sessions.

Here’s why!

1. Stronger Core and?Stabilizer Muscles

Yoga trains your core and helps you strengthen your stabilizer muscles. When these two things are strengthened, you will notice improvements in your exercise form and range of motion. The three main groups of stabilizer muscles are the trunk, hip joint, and shoulder complex. These are key to supporting you through pretty much every workout, from running to weights!

2. Mental Clarity?

I love practicing yoga in a studio setting because I’m able to completely unplug for an hour. My favorite thing is storing my phone in the locker and not being around electronics for a while. I can walk in with my mind completely full and racing with a million things and once I settle into my mat, I notice my thoughts slow down when I start to breathe. Those first few breaths of class are so soothing. By the time savasana comes, much of the mental chatter has melted away and I leave class feeling conscious and relaxed.

3. Improved Circulation

My body seems to run better overall when I am able to practice consistently. Yoga improves circulation in the body’s major systems. A few important areas I’ve experienced the benefits of yoga would be the lymph, immune, and nervous systems. Yoga enables our blood to flow better, increases the oxygen content in our cells, and regulates digestion.

4. Inner and Outer Glow

That yoga glow. It’s a real thing. :)?Yoga and clean eating has cleared up my skin so much. But on a deeper level, I think the mind, body, and soul connection I experience from yoga connects me?to God and my true self.

5. Increased Flexibility

I’ve noticed that there are no shortcuts to flexibility. It takes time to stretch. I’m working on my middle splits right now and it’s progressing but pretty slowly. I always hear people say they don’t do yoga because they’re not flexible. But yoga is how you get flexible. 😉

Thank you for reading my five favorite yoga benefits.

What are some of yours?

See you on the mat!