Bedtime Yoga! Relaxing Yoga poses for better sleep

Hello everyone, welcome back to my blog. Do you guys have the same problems like me? Difficult to fall into sleep at night…. It’s always my headache at night. Sleep is very important for us. I know it’s time for me to go to bed, but I just can’t. I feel so tired and sleepy during the day, while during the night I’m just like an active owl.

I have tried counting the sheep (it just getting me bored but not sleepy), drink some tea to relax, listening to bedtime music…. Sadly, none of it works. Some of the tricks do make me sleep, but definitely not a good sleep. Until recently, I read an article from Popsugar.com about 9 Relaxing Stretches You Can Do in Bed. The results… Is a WOW!!! My mind and body is way more relax and I get to walk into my dreamland so easily. I get a full solid sleep every night. 

I decided to share all the yoga poses with you guys! *Original article are from Popsugar.com 

None of the yoga or stretch poses need you to do it on your yoga mat. Here are nine stretches you can do in your pajamas and your bed — either before you go to sleep or once your alarm goes off — or both! Do all nine if you have time, or just pick a few. Either way, you’ll feel more relaxed, whether you’re heading to the land of nod or waking with the sun.

  • Spinal Twist

spinal-twist-Lie on your back in the middle of your bed. Bend both knees into the chest, and then cross them over to the left side of your body. You can even let your knees hang slightly over the edge of the bed for a deeper stretch.

-Extend your arms in T position, and gaze to the right.

-Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some cracks.

-Use your abs to lift your knees back to center, and repeat on the other side

  • Knee to Chest Back Stretch

knee-chest-back-stretch-Lie on your back with your legs extended.

-Gently bend your left knee into your chest. Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck.

-Keep your right leg relaxed in a comfortable position.

-Hold for 30 seconds and then repeat with the right knee bent.

  • Reclining Hamstring Stretch

reclining-hamstring-stretch-Lie on your back. Raise your left leg as high as you can, keeping your pelvis flat on the ground. Hold your lower thigh and encourage the leg to move toward your head. Flex your bottom foot to stretch your calf too.

-Hold for 30 seconds, then switch sides.

  • Lying Side Quad Stretch

lying-side-quad-stretch-Lie on your left side. Bend your left elbow and prop your head up with your left hand.

-Bend your right knee and hold on to the top of your foot with your right hand. Pull your heel toward your bum. If you find it tough to balance, bend your bottom knee as well.

-Hold for 30 seconds, pressing your hips slightly forward to increase the stretch in the front of your thigh.

-Release the stretch, roll over onto your right side and stretch your left quad.

  • Half Happy Baby

half-happy-baby-Lie on your back with your legs extended.

-Gently bend your left knee and hold on to the sole of your foot with both hands. Gently press your knee toward the bed so it’s next to your torso and just below your shoulder. Your back and head should remain resting on the bed.

-Keep your right leg relaxed in a comfortable position.

-Hold for 30 seconds and then repeat with the right leg.

  • Happy Baby

happy-baby-Lie on your back, bend both knees and hold on to the outside edges of your feet.

-Gently use your arm muscles to pull your knees toward the floor beside your chest. Relax your shoulders and your head, staying here for 30 seconds.

  • Cobra

cobra-Roll over onto your belly and extend your arms out in front of you. If you’re tall, you can hang your feet over the end of the bed.

-Keeping your legs and pelvis grounded, slowly begin to walk your hands toward your chest. As your torso lifts off the bed, keep a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades, and you’ll feel a nice stretch in your chest and neck.

-Stay here for 30 seconds and then lower your torso back to the bed.

  • Butterfly

butterfly-Sit with both knees bent, soles of the feet touching.

-Fold forward as far as you want, resting the hands on your ankles or on the bed in front of your feet.

-Enjoy this stretch for 30 seconds.

  • Upside-Down Relaxation

fi110105fttim003-Sit facing a wall (or your headboard) with your butt about 6 inches away from it.

-Lie back and extend your legs up the wall.

-If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.

-If it’s not enough, scoot closer.

-Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.

Now, try the poses and get yourself a good sleep!

Hope you enjoy reading my post.

Love, Jess


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