If you want an easy way to wind down your body and mind before you go to sleep at night, consider this very simple bedtime yoga routine that will help you relax so you can drift off quickly. The best part about this routine is that you can do it in your bed so when you’re done, all you have to do is get comfortable, close your eyes, and fall asleep.
Things to Keep in Mind
- Although we’ll suggest an amount of time that you perform each step, if you feel particularly relaxed in that position or feel you haven’t totally relaxed with that pose just yet, feel free to take more time in that pose.
- It’s also important to keep in mind that these are meant to relax you, so if you feel your muscles straining during a stretch, make an adjustment so that you just feel the stretch itself.
- Move slowly from pose to pose and through the movements in each pose. By doing this and practicing deep-breathing techniques, you will help encourage your body to relax completely so you can fall asleep easily.
- To avoid interruptions during the yoga flow, try to memorize these 5 poses in order so you can do them without having to keep stopping to read what’s next. Alternatively, write them on a piece of paper and keep just enough light on to read them so you don’t need to be checking your phone.
- Back Twist
Begin by sitting on the bed with your legs crossed. Then, reach back with your left hand to place it on the bed behind your back and rest your right hand on your left knee. Allow your whole body to follow your hands by twisting your torso and turning your head to look all the way to the left. Then, twist to the right and do the same thing.
Spend at least 30 seconds on each side for a total of 1 minute in this pose.
- Child’s Pose
From the back twist, bring your legs underneath you so that you’re sitting on your heels. Then, begin to roll forward with your spine until your head touches the bed and your chest is against your legs. If this is uncomfortable, you may need to bring your head back and curve your spine more. From there, you can bring your arms forward until they’re fully outstretched.
Hold this pose for 2 minutes.
- Leg Stretch and Relaxation
Start this pose by sitting facing a wall. As you lie down on your back, slide closer to the wall so your butt is about 6 inches from it. Place your heels against the wall with your legs straight and in a slight V-shape. If you feel this too much in the back of your thighs, move further away from the wall. If you don’t feel it enough, move closer. Keep your hands at your sides with your palms upward.
Hold this stretch for at least 2 minutes. If you are on your feet a lot, you may want to remain in this pose for longer, even up to 15 minutes.
- Nighttime Goddess Stretch
Turn yourself around from the leg stretch and lower your legs so that they’re bent with your feet next to each other. Then allow your legs to open up to form a diamond, making sure the soles of your feet are against each other while your arms rest gently on the bed. If you feel a strain from this pose, you may need to make your legs longer or place a pillow beneath each of your knees.
Hold this pose for 2 minutes.
From the Nighttime Goddess Stretch, pull your knees up to your chest, then cross your ankles. Clasp both hands over your shins and begin to gently rock yourself in rhythm with your breathing. As you roll forward as if to sit up, breathe in. As you roll back to the laying position, breathe out. At the end of this pose, you should feel completely relaxed so you can easily fall asleep.
Do this for at least 1 minute.
Now go to sleep!