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
- Sit up comfortably on your heels.
- Roll your torso forward, bringing your forehead to rest on the bed in front of you.
- Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
- Hold the pose and breathe.
- 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
- 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.
- 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.
- 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.
- Soften and relax your lower back. Allow all of the tension in your shoulders, arms, and neck to drain away.
- Hold for up to one minute. To release, press through your left hand and gently slide your right hand out.
- 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
- Place your hands by your sides.
- Exhale and lean backward toward the bed.
- Take your weight onto your hands and then your elbows and forearms.
- When you are leaning on your elbows, put your hands at the back (on the pelvis)
- Now release the buttocks and lower back by pushing yourself downward toward your tailbone.
- 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.
- Hold this posture for about 30 seconds and up to 1 minute.
- 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
- 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.
- Place your buttocks a little away from the wall or press them against the wall.
- Make sure your back and head are resting on the floor. You will find that your body forms a 90-degree angle.
- 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.
- Keep your head and neck in a neutral position and soften your throat and your face.
- 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.
- 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.
- 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.
Tighten and lift your legs. Inhale deeply as you tense your body. Tighten your buttocks and raise your legs slightly off the ground.
Relax your body. Exhale, breathing inward as you release the pose. Lower your legs and unclench your fist as you relax
- 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
- From Reclined Bound Angle Pose, stay on your back supported by the pillow and gently guide your knees together using your hands.
- 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.
- Improves digestion
- Opens tight shoulders
- Helps release lower back
- Quiets the mind