10 Gentle Yoga Stretches For A Good Night’s Sleep

Yoga is a discipline that people of all body types and ages can enjoy. However, to some, yoga can be a bit physically challenging — not to mention frightening.

But, you don’t need to be a athlete to enjoy the great benefits of yoga — like meditation, which can help to improve memory, relieve stress, reduce.

10 Gentle Yoga Stretches For A Good Night’s Sleep

In an amazing guide below, we will show 10 simple and easy yoga poses that you can do on your bed!

These “bedtime yoga” positions are the best night-time routine, as they can relieve stressed minds and stiff muscles.

Jessica Matthews, assistant professor of exercise science at Miramar College in San Diego, recommended finding the right type of stretches even before you begin. “One of the most important things is taking proper care to understand what your body really needs,” she said.

Well, even though these stretches are somewhat gentle, it’s important to contact first your doctor before beginning a new exercise regimen.

Scroll down to check out these simple bedtime yoga poses.

Pose #1: Mindful Meditation

Pose #1: Mindful Meditation

Tayra Lucero For LittleThings

This pose is perfect for those who want to spend a several minutes in silent reflection before hitting the hay.

begin by sitting in a cross-legged , comfortable pose on the bed. Sit up to lengthen your spine, relax the arms, and take 3 deep breaths.

Try your best to have peaceful thoughts and focus on the deep breathing — though it might take time to silence your mind.

Pose #2: Forward Bend

Pose #2: Forward Bend

Tayra Lucero For LittleThings

The forward bend is perfect if you want to have in one last complete stretch before bed.

Sit up on your bed and gently fold your body forward, then slowly reach your fingertips toward your toes.

If you can not reach your feet, stretch for your thighs, shin or ankles, whatever you find most comfortable.

Focus on exhaling, as it will assist you deepen your stretch.

Pose #3: Child’s Pose

Pose #3: Child's Pose

Tayra Lucero For LittleThings

Get down on your knees on your bed, with your toes together following you, then spread your knees hip-width apart.

Gently, lean down till your lying down between your thighs.

Stay in that position for as long as you feel comfortable, taking focused and deep breaths.

Pose #4: Winding Down Twist

Pose #4: Winding Down Twist

Tayra Lucero For LittleThings

This pose does miracles to stretch your upper body and spine.

Begin by sitting cross-legged on your bed, and put your right hand on your left knee.

Put your left hand on the bed behind you, and slowly twist your body to the left. Twist your head so you’re looking across your left shoulder.

Breathe very deep, then gently return to the center. Repeat the twist with the other side of your body.

Pose #5: Reclining Goddess

Pose #5: Reclining Goddess

Tayra Lucero For LittleThings

This pose is the most relaxing poses on this list — because you will be lying totally flat on the bed!

Begin by lying down on your back, and bend your knees. Press the soles of your feet all together, and leave your legs hang on either side of you.

Just let your arms fall to your side. If you begin to feel cramping or any strain on your lower body, put a one or two pillows below each knee, to elevate the legs.

Pose #6: Legs On The Wall

Pose #6: Legs On The Wall

Tayra Lucero For LittleThings

This is a notably meditative posture.

“Doing this inversion will relieve tension in your legs,” said Vyda Bielkus, a yoga instructor and cofounder of Boston’s Health Yoga Life. “People who have a hard time meditating may find this a very easier way to clear their thoughts,” he told the Huffington Post.

Sit on your bed directing to the wall. Lie back, and extend your legs up onto the wall.

Let your arms rest by your sides, with the palms facing up. Breathe slowly, and feel the stretch in the back of your legs.

Pose #7: Rock-A-Bye Roll

Pose #7: Rock-A-Bye Roll

Tayra Lucero For LittleThings

This is a very relaxing pose, but a graceful physically stimulating one as well. It’s similar to the popular “happy baby pose,” in that both legs are up in the air and angled toward you.

Lie on your back and take your knees inward to the chest.

Cross your ankles together and wrap your arms around the shins. Rock your body forward to sit up, then roll back, exhaling as you do so.

“Find a calm position in your body and focus on driving the rail bone down,” said instructor Bielkus. “This will make longer the lower back and assist the hips to stretch.”

Pose #8: Pigeon Pose

Pose #8: Pigeon Pose

Tayra Lucero For LittleThings

This pose is for the more physically intense ones (as far as bedtime yoga stretches go), but it does great miracles for tired legs.

begin on all fours, keeping your hands shoulders wide apart.

Bring your left knee forward, between your hands, and stretch your right leg behind you on the bed. Exhale, and fold your body forward over your left knee.

Stay in this position for as long as you feel pleasant. Do this for a several minutes if possible, then switch to the other side.

Pose #9: Easy Supine Twist

Pose #9: Easy Supine Twist

Tayra Lucero For LittleThings

This stretch is best to be done in the mornings, immediately after you wake up and get ready for the rest of your day.

Lie on your back and hug your knees slowly to your chest. Hold your legs behind the knees with your left arm, and take your knees down to the bed on your left side.

Let your head follow, and look to your left. Stay in this position for a little time, then repeat on your other side.

Pose #10: Fish Pose

Pose #10: Fish Pose

Tayra Lucero For LittleThings

This stretch may be a little intense at beginning, especially for those who may have sore backs. But it’s certainly the most interesting one!

Lie flat on your back, and scoot your hands underneath the hips. After that, lift your chest gently, and gently stretch your head backward.

Stay in this position for a little while, then come back down, and repeat.

Don`t Forget To Share With Your Family And Friends.

source: http://www.littlethings.com/bedtime-yoga-routine

 

VlatkoHealth & Beautysleep,yoga
10 Gentle Yoga Stretches For A Good Night’s Sleep Yoga is a discipline that people of all body types and ages can enjoy. However, to some, yoga can be a bit physically challenging — not to mention frightening. But, you don’t need to be a athlete to enjoy the great benefits of yoga — like...