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6 Yoga Poses You Can Do In Bed Before Sleeping For Better Health

6 Yoga Poses You Can Do In Bed Before Sleeping For Better Health

Sometimes, it’s hard to unwind after a long day, and it can be difficult to fall asleep even when you are exhausted. Fortunately, there are many ways to relax after the day is done that can help you fall asleep. One way is to practice some yoga in the best place on earth: your bed. Now let’s get started so you can start sleeping better tonight.

1. Child’s Pose

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    1. Sit up comfortably on your heels.
    2. Roll your torso forward, bringing your forehead to rest on the bed in front of you.
    3. Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
    4. Hold the pose and breathe.

    Health Benefits

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    • Releases tension in the back, shoulders and chest
    • Helps alleviate stress and anxiety
    • Flexes the body’s internal organs and keeps them supple
    • Calms the mind and body
    • Encourages strong and steady breathing

    2. Thread the Needle Pose

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      1. Begin on your hands and knees. Place your wrists directly under your shoulders and your knees directly under your hips. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
      2. On an exhalation, slide your right arm underneath your left arm with your palm facing up. Rest your right ear and cheek on the bed, then gaze toward your left.
      3. Keep your left elbow lifting and your hips raised. Do not press your weight onto your head; instead, adjust your position so you do not strain your neck or shoulder.
      4. Soften and relax your lower back. Allow all of the tension in your shoulders, arms, and neck to drain away.
      5. Hold for up to one minute. To release, press through your left hand and gently slide your right hand out.

      Health Benefits

      • Gently compresses the muscles of your upper chest.
      • Opens the upper and outer muscles of your shoulder.
      • Detoxifies and calms your body with the slight twist.
      • Sends fresh blood to your upper extremities.

      3. Supta Virasana

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        1. Place your hands by your sides.
        2. Exhale and lean backward toward the bed.
        3. Take your weight onto your hands and then your elbows and forearms.
        4. When you are leaning on your elbows, put your hands at the back (on the pelvis)
        5. Now release the buttocks and lower back by pushing yourself downward toward your tailbone.
        6. You can finish reclining by going onto the bed or by reclining onto a support. If you are using blankets for support ensure that you have at least two of them at the same height. This will help to support your spine while you are moving downward.
        7. Hold this posture for about 30 seconds and up to 1 minute.

        Health Benefits

        • It helps the digestive system to function better and improves digestion.
        • The tendons, ligaments and many smaller muscles in the knee are also stretched during this posture.
        • It helps to relieve tired legs.
        • This pose is also useful as it helps to relieve menstrual pain symptoms.
        • It stretches the abdomen, ankles, deep hip flexors and thighs as well.

        4. Viparita Karani

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          1. Exhale. Lie on your back, making sure that the back of your legs press against the wall/headboard, and that the soles of your feet face upwards. It will take you a little bit of movement to get comfortable in this position.
          2.  Place your buttocks a little away from the wall or press them against the wall.
          3. Make sure your back and head are resting on the floor. You will find that your body forms a 90-degree angle.
          4. Lift your hips up and slide a prop under them. You could also use your hands to support your hips and form that curve in your lower body.
          5. Keep your head and neck in a neutral position and soften your throat and your face.
          6. Close your eyes and breathe. Hold the position for at least five minutes. Release and roll to any one side. Breathe before you sit up.

          Health Benefits

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          • It gives the front of the torso, back of the legs, and the back of the neck a good stretch.
          • It helps to relax tired, cramped feet and legs.
          • It relieves a mild backache.
          • This is an asana that helps to soothe and calm the mind.

          5. Savasana

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            1. Lie down on your back. As you recline on your bed, place your feet spread slightly apart from each other. Put your arms at your side with your palms facing up. Your fingers should be curled up naturally.
            2. Tighten and lift your legs. Inhale deeply as you tense your body. Tighten your buttocks and raise your legs slightly off the ground.
            3. Relax your body. Exhale, breathing inward as you release the pose. Lower your legs and unclench your fist as you relax

            Health Benefits

            • Calms the brain and helps relieve stress and mild depression.
            • Relaxes the body.
            • Reduces headache, fatigue, and insomnia.
            • Helps to lower blood pressure.

            6. Jathara Parivartanasana

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              1. From Reclined Bound Angle Pose, stay on your back supported by the pillow and gently guide your knees together using your hands.
              2. Bring your knees over to the left with arms out by your side, palms facing up. Imagine your breath like a wave rippling through your spine, releasing tension with each exhale. Stay here for a minute and then switch to the other side.

              Health Benefits

              • Improves digestion
              • Opens tight shoulders
              • Helps release lower back
              • Quiets the mind

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              Erica Wagner

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              Last Updated on April 2, 2020

              10 Quick Easy Workouts To Lose Arm Fat At Home

              10 Quick Easy Workouts To Lose Arm Fat At Home

              Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

              What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

              1. Tricep dips

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                Works: Triceps

                • Hands must be positioned shoulder width apart on a secured chair or bench.
                • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
                • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
                • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
                • Once in this position slowly push off your hands back to the starting position.
                • Do 10-15 reps.

                2. Bicep curls

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                  Works: Biceps and shoulders

                  • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                  • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                  • Slowly release the elbow and straighten your arm back down to the starting position.
                  • Repeat the moves on the right side.
                  • Complete 3 sets of 10-15 reps for each arm.

                  3. Push ups

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                    Works: Triceps and Deltoids

                    • Lying face down, place your hands on the floor roughly shoulder-width apart.
                    • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                    • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                    • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                    • Repeat 10-15 times.

                    4. Tricep Kickbacks

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                      Works: Triceps

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                      • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                      • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                      • Extend both your arms backwards while your palms are facing each other.
                      • Feel the tension in the triceps and return to the starting position.
                      • Do 3 sets of 8-10 reps.

                      5. Plank

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                        Works: Chest, Shoulders, Biceps and Core

                        • Start face-down on the floor, resting on your forearms and knees.
                        • Step your feet out so that they are slightly apart and come into the plank position.
                        • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                        • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                        • Repeat 3 times.

                        6. Tricep Extensions

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                          Works: Triceps

                          • Stand on a mat with your feet hip-width apart.
                          • Hold one dumbbell with both hands behind your head, bending the elbows.
                          • Bring the weight towards the ceiling, straightening your arms above your head.
                          • Lower back to starting position.
                          • Complete 2-3 sets of 10-15 reps.

                          7. Lateral Arm Raises

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                            Works: Deltoids

                            • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                            • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                            • Make sure your arm is straight and palm is facing the floor.
                            • Exhale and slowly bring your arm back down to your side.
                            • Repeat on the right side.
                            • Do 10-15 reps on each side and two sets.

                            8. Overhead Press

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                              Works: Shoulders

                              • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                              • Bring the weights to your shoulders.
                              • Keep your core muscles tight and straighten your arms above you.
                              • Slowly bring your arms back down to your shoulders.
                              • Do 3 sets of 10-15 reps.

                              9. Bent Over Row

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                                Works: Triceps and Biceps 

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                                • Place your feet shoulder-width apart.
                                • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                                • Make sure your hands are straight and placed under your shoulders.
                                • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                                • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                                • Repeat 10-15 times.

                                10. Skull Crushers

                                Skull-Crushers

                                  Works: Triceps

                                  • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                  • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                  • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                  • Lift your arms back to starting position.
                                  • Complete 2 or 3 sets, 10-15 reps each.

                                  Featured photo credit: Maddi Bazzocco via unsplash.com

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