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8 Yoga Poses To Do Before You Go to Bed

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8 Yoga Poses To Do Before You Go to Bed

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 September 8, 2021

10 Fitness Excuses You Need to Stop Making Now

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10 Fitness Excuses You Need to Stop Making Now

“You can have results or excuses. Not both.” – Anonymous

Human beings tend to only ever do as much as they absolutely need to.

Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

1. I don’t have enough time.

This is probably the most common fitness excuse of them all.

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

A 30 minute workout takes up 2% of your day.

Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

2. I’m way too tired to workout.

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

If you’re too tired to workout, change your sleeping habits, not your workout habits.

3. But exercise is so boring!

You don’t want to exercise because it’s boring?

So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

4. I have no motivation to workout.

If you think you need motivation to train you’re already half beat.

What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you need.

5. I have kids to look after.

One day your kids might have someone to look after too: you.

Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

You kids should be your biggest reason to exercise, not your biggest excuse.

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6. I don’t have anyone to train with.

What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

7. I don’t feel very well.

After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

8. The gym is too expensive or far.

If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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9. I don’t know how to train properly.

If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

People love giving out tips. You might even get a training partner out of it.

10. I feel intimidated by the fit people there.

This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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