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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

              Erica is a passionate writer who shares inspiring ideas and lifestyle tips on Lifehack.

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              Published on July 9, 2020

              10 Easy At-Home Leg Toning Workouts for Women

              10 Easy At-Home Leg Toning Workouts for Women

              As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

              Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

              The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

              Ready to get strong? Here are the best at-home leg toning workout moves for women.

              1. Bodyweight Squats

                The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

                • Stand straight with your feet shoulder-width apart and toes slightly turned out.
                • Bend at the knees until your thighs are parallel to the floor.
                • Pause for a moment and push yourself back to your original position.
                • Repeat.

                For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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                2. Forward Lunges

                  When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

                  • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
                  • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
                  • If possible, lightly touch the floor with your left knee.
                  • Push off on your front foot to bring yourself to the starting position.
                  • Repeat on the other side.

                  Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

                  3. Single-Leg Deadlift

                    Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

                    • Stand with your feet hip-width apart.
                    • Hold a dumbbell in each hand with palms facing the front of your thighs.
                    • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
                    • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
                    • Slowly return to the starting position.
                    • Repeat and switch legs after doing all the reps.

                    Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

                    4. Jumping Jacks

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                      Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

                      • Stand straight with your legs together and arms to your sides.
                      • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
                      • Jump back quickly, bringing yourself to the starting position.
                      • Repeat.

                      Start with 3 sets of 10 or more repetitions of jumping jacks.

                      5. Single-Leg Calf Raise

                      See the source image

                        The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

                        • Stand upright with your feet hip-width apart and arms on your hips.
                        • Bend your left knee and bring it hip-level.
                        • Lift your right heel off the ground and balance on the ball of your foot.
                        • Pause for a moment and lower your heel.
                        • Repeat and then switch sides.

                        Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

                        6. Side Lunges

                          This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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                          • Stand with your feet hip-width apart and hands clasped in front of your chest.
                          • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
                          • Keep your left leg straight during the process.
                          • Push back and return to the starting position.
                          • Repeat.

                          Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

                          7. Plank Leg Lifts

                            Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                            • Begin in a low plank position with your body straight and weight on your forearms.
                            • Tighten your abs and raise your right leg, pausing for a moment.
                            • Lower your right leg and do the same with your left leg.
                            • Repeat.

                            Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                            8. Glute Bridge

                              The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                              • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                              • Squeeze your abs and glutes.
                              • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                              • Pause for a few seconds and return to the starting position.
                              • Repeat.

                              Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                              9. Step-Ups

                                If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                                • Begin standing facing a step.
                                • Place your right foot on the step and left foot on the floor.
                                • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                                • Hold this position for a moment and then return to the starting position.
                                • Repeat and switch legs.

                                Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                                10. Dumbbell Good Morning

                                How to Do Good Mornings With Perfect Form | Muscle & Fitness

                                  Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                                  1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                                  2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                                  3. Hold this position for 4-5 seconds and return to your original position.
                                  4. Repeat.

                                  Aim for 3 sets of 12-15 reps.

                                  Final Thoughts

                                  There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                                  In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                                  More Tips on Strengthening Your Legs

                                  Featured photo credit: Sergio Pedemonte via unsplash.com

                                  Reference

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