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8 Yoga Poses To Do Before You Go to Bed

8 Yoga Poses To Do Before You Go to Bed
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The benefits of yoga are well documented. It is not only valuable for your physical body, but it is extremely meditative and therefore, great for your mind as well. In this way you will experience a double benefit from this practice.

No matter what kind of yoga practice you decide to undertake, make sure you do your homework. Determine which poses and positions are right for your body and which are not. There is a ton of information available on the Internet from yogis and other yoga experts that will help you as you invigorate your life with this practice.

I love yoga because it is very challenging physically and mentally. As a professional athlete, I use yoga in the off-season to train my body and mind. I enjoy the physical adversity this practice offers. At times it can be more difficult than any other physical training exercises I have done for my sport.

I mainly utilize a yin yoga practice, especially now while I am in-season. I find it helps me to rehabilitate my body. I try to do two to three sessions of yin yoga stretching per week. I have found it very beneficial to do this practice in the evening before I go to bed. It is a great way to meditate and clear the stress from my body and mind as I detach from the day. I often have my best nights of sleep after a yin yoga session.

The following is a short yin yoga session that should take you approximately 30-40 minutes depending on how long you hold each position. Suggested time lengths are given for each pose, as well as a detailed description of each pose. It is important that you don’t rush into any of these positions. Yoga is about being patient with yourself and where you are with each position. Do not try to force yourself into the position; rather, slowly fall into it. You will gain flexibility for each pose as you hold it for longer stretches of time. As you hold each pose longer and longer, your body will become more flexible. Slowly work your body into each pose.

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1. Nadi Shodhan Pranayama

This is a breathing exercise to help you calm and focus your mind before you begin your practice. Using your thumb and whichever other finger you want (ring, index, etc.), you are going to go through some alternate nostril breathing. Cover one nostril with your thumb while inhaling through the open nostril. Then cover this nostril with your other finger and exhale through the other nostril. Breathe in again, cover, and exhale. Continue until your feel relaxed and ready to practice.

For more guidelines on this pose click here.

2. Child’s Pose

Suggested length 3-5 minutes. Begin by getting into table top position on your hand and knees. Keep your hands and knees about shoulder-width apart. Then you need to bring your big toes together and form a triangle within your knees as you separate them. From this position gently extend your arms in front of you while sitting your rear towards your heels.

For more guidelines on this pose click here.

3. Half Pigeon

Suggested length 3-5 minutes for each leg. I have yet to do a pose that stretches out my hips like Half Pigeon. From the table top pose you are going to lift one leg off the ground (it doesn’t matter which leg you start with) and bring it to the front of your body. The other leg will straighten behind you. The goal is to keep the hip of the front leg on the ground as much as possible. As you position your front knee you can also press into the toes of your back knee in order to position your back leg. Repeat with the other leg.

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This pose takes a lot of practice in order to get a very deep stretch so in the beginning you will want to keep your elbows on the mat. As you gain flexibility you can place your head on the mat and stretch out your back leg behind you.

For more guidelines on this pose click here.

4. Supta Baddha Konasana

Suggested length 3-5 minutes. This pose is a great way to stretch out your groin. Begin by lying on your back with your knee bent. Bring your heels as close to your pelvis as possible with your feet and knees together. When you get into a comfortable position slowly allow your knees to separate and fall to the ground until you feel a stretch on both sides of the groin.

For more guidelines on this pose click here.

5. Caterpillar Pose

Suggested length 3-5 minutes. This is a forward fold in which you straighten your legs as much as possible in front of you and gently bend forward. If your hips are very tight and this isn’t possible, then it is ok for you to keep the slightly bent in front of you. It is also suggested that you sit on something such as a yoga block, blanket, or pillow if you feel tightness in your hips. It is very important that you don’t rush this pose because it can cause a lot of strain on the lower back.

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For more guidelines on this pose click here.

6. Sphinx Posture

Suggested length 3-5 minutes. Being by lying on your stomach with your elbows bent to the side. From this position you gently lift up your torso by pushing your hands against the ground. Make sure your elbows are directly under your shoulders. You should feel slight pressure in your lower back. Relax your shoulders and don’t tense up your back and upper body. Soften everything and stay relaxed.

For more guidelines on this pose click here.

7. Viparita Karani

Suggested length 3-5 minutes. This is a very simple inversion pose that drains lactic acid from the legs. Place your hips on the base of a wall. Then lie flat on your back and raise your legs to the wall overhead. For extra support, use a block, blanket, or pillow underneath your sacrum.

For more guidelines on this pose click here.

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8. Shavasana

Suggested length 10-15 minutes. This is the finishing pose. You need to lie on your back and extend your legs to the ground. Place your arms and hands comfortably at your side. Allow your feet to fall to the side if that is comfortable for you. Stay in this pose for as long as you wish.

For more guidelines on this pose click here.

Featured photo credit: Koreaboo via quietly-image-uploads.s3.amazonaws.com

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Mike Oppland

Mike is the Creator of Carpe Diem Motivation. He aspires to inspire individuals who are seeking a little extra boost in their lives.

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Last Updated on April 19, 2021

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
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Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

How can we start to see results and have the momentum to keep moving forward? The answer is simple:

Have a game-plan and know exactly what is going on inside your body.

If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

1. MyFitnessPal

    When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

    MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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    Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

    Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

    While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

    If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

    Get the app here!

    2. Fitbit

      I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

      While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

      Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

      This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

      Get the app here!

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      3. MapMyRun

        This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

        If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

        Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

        MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

        Get the app here!

        4. Zombies, Run!

          Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

          ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

          This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

          You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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          Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

          Get the app here!

          5. Prepear

            Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

            Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

            With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

            Get the app here!

            6. Strava

              If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

              This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

              Get the app here!

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              7. Aaptiv

                If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                Get the app here!

                8. Freeletics

                  Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                  You will be surprised at what a great workout you can get without any equipment.

                  That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                  Get the app here!

                  The Bottom Line

                  These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

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                  Get ready to be motivated, informed, and ready to start achieving your dreams!

                  More Tips for Weight Loss

                  Featured photo credit: Gabin Vallet via unsplash.com

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