relax & unwind: 3 yoga poses to do before bed
Getting a good night's sleep is crucial for overall health and well-being! One way to ensure a peaceful night of rest is to incorporate a relaxing bedtime yoga routine into your nightly ritual. Yoga not only helps ease physical tension but also calms the mind, making it easier to drift into a deep and restful sleep. In this blog post, we'll explore three soothing yoga poses – the Supine Twist, Happy Baby, and Thread the Needle – that can help you unwind and prepare for a restful night of sleep!
Supine Twist:
The Supine Twist is an excellent pose to relieve tension in your spine and improve digestion. It helps to release accumulated stress and tightness in the lower back and hips.
How to do it:
Lie on your back with your legs extended.
Bring both knees in towards your chest.
Exhale and gently guide your knees to the left side.
Stretch your arms out to the side in T-shape, keeping your shoulder blades grounded.
Turn your head to the right if it's comfortable for your neck to deepen the twist.
Breathe deeply and hold the pose for one minute.
Repeat on the other side.
Benefits:
Relieves lower back pain.
Aids digestion and detoxification.
Reduces stress and anxiety, promoting relaxation.
Happy Baby:
Happy Baby pose is a playful and gentle stretch that targets the lower back, hips, and inner thighs. It's an excellent pose for relaxing before bedtime.
How to do it:
Lie on your back and bend your knees toward your chest.
Open your knees wider than your torso.
Grab the outer edges of your feet or ankles with your hands.
Gently pull your feet towards the floor.
Keep your spine and tailbone on the mat.
Hold the pose for one minute, rocking gently from side to side if it feels good.
Benefits:
Releases tension in the lower back, hips, and groin.
Relieves stress and calms the mind.
Helps prepare the body for restful sleep.
Thread the Needle:
Thread the Needle is a gentle shoulder opener that can help relieve tension in the upper body, making it a great addition to your bedtime yoga routine.
How to do it:
Begin on all fours in table position.
Lift your right hand to the sky.
Thread your right hand behind the left arm.
Bring your ear and shoulder to the ground. Extend out the left arm
Hold for one minute, breathing deeply.
Repeat on the other side.
Benefits:
Relieves tension in the shoulders, lower back, and hips.
Helps improve flexibility and mobility in the upper body.
Promotes relaxation and eases stress.
Relax & Unwind with Yoga
Incorporating yoga into your bedtime routine is a wonderful way to unwind and prepare your body and mind for a peaceful night of sleep. The Supine Twist, Happy Baby, and Thread the Needle poses offer a perfect combination of gentle stretches and relaxation.
By practicing these poses regularly, you can promote physical and mental well-being, ultimately ensuring a restful and rejuvenating night's rest. So, roll out your yoga mat, dedicate a few minutes to these poses, and enjoy the benefits of a bedtime routine.
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