Struggle to destress before going to bed? It might be time to incorporate yoga into your routine. Naturally relaxing, yoga exercises are centered around deep breathing, increasing the saturation of oxygen around the body. Despite the fact that sleeping naturally relaxes your body, going to bed is not always enough for you to switch off entirely from the day’s tensions. Practicing yoga in your bed just before you turn off the lights can help to give your body a good stretching and release any anxieties you might be carrying from the day. By making this a part of your nightly routine, you will be able to switch off without a second thought!
One of the most relaxing positions in yoga, the child’s pose is great to stretch out your back and neck. If you’re working long hours in front of a computer, you’re likely to carry a great deal of tension in this area and over time, it can really start to affect the strength and flexibility of your muscles. Sitting on your heels, slowly reach forwards with your arms, stretching them flat out in front of you. Hold the pose for a few counts, breathing deeply as you do so. While your chest and back get a good stretching, you will be able to let your problems dissipate and let go of any tensions. Focusing on your breathing can enhance your respiration skills, making it easier for you to practice calming breathing throughout the day.
Thread The Needle Pose
While it might look like a strange pose to master, thread the needle can work serious wonders on your lower body muscles, so it pays to get it under control. In order to get into position, you need to begin on your hands and knees, letting your head hang naturally downwards. Exhaling at the same time, thread your right arm under your left arm, facing your palm upwards. Rest your right ear against your pillow and look towards your left side. As you get into the pose, relax your lower back, letting all of your tension fade away. Breathe deeply on this side and then repeat on the opposite side of your body. The pose will gently open up your upper back and chest muscles, detoxify your upper body and send oxygenated blood to your extremities.
If you struggle from digestive issues, the supta virasana can help to boost blood flow to the tummy area, easing any tension you might be carrying. To pull off this move, begin sitting on your heels. Slowly, ease your body back onto the bed behind you, using your elbows to support your back and core as you relax down. Once you’re supine on the bed, stretch your arms out above your head and relax your head on your pillow. Hold the pose for up to one minute, breathing steadily and deeply as you do so. The supta virasana can help to improve digestion, as well as stretching smaller tendons and ligaments in the legs. If you suffer from leg issues, this pose can seriously help you out.
The ultimate in relaxing yoga poses, the savasana can really send you off to sleep. To perform savasana, you need to be lying on your back. Spread your feet ever so slightly apart in front of you and keep your arms at your sides, palms facing upwards. Tightening the muscles in your legs, gently lift them off the floor, inhaling as you do so. When you exhale, release the tension in your muscles and slowly pivot your legs to the ground. Performing this pose can help to release stress, reduce fatigue and generally calm the mind.
While it might be a mouthful to pronounce, jathara parivartanasana is worth getting under your belt simply for the health benefits it can hold for the body. Lying on your back, gently draw your knees together, using your hands as a way of support. Bring your knees together and position them towards your left side, keeping your arms stretched out flat. Breathe deeply in this position before switching your body to the opposite side. The pose can help to boost your digestion, improve your posture and release any tension you might be carrying in your lower back. You’ll be feeling better before you know it!