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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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              Published on June 7, 2019

              10 Lower Body Workouts Anyone Can Try at Home

              10 Lower Body Workouts Anyone Can Try at Home

              Having a hard time going to the gym? Fear no more!

              In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

              There’re 3 main parts in this article:

              If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

              If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

              And the last section is about what you should do before and after working out.

              10 Lower Body Workouts That Can Be Done Anywhere

              If you’re familiar with the basic lower body exercises, just read on this section.

              If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

              1. The Starter Workout

              3 sets of 8-12 reps of:

              • Squat
              • Single Leg Deadlift
              • Glute Bridge

              (30 sec to 2 min rest in between each set)

              2. The 7 Minute Workout

              3 rounds of 30 seconds of each exercise:

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              • Walking Lunges
              • Quarter Squat
              • Step Up
              • Single Leg Deadlift

              (1 min rest in between each round)

              3. The Unilateral Workout

              4 sets of 16 reps of:

              • Reverse Lunges
              • Single Leg Deadlift
              • Skater Squat
              • Single Leg Glute Bridge

              (30 sec to 1 min rest in between each set)

              4. The Endurance Workout

              2 sets of 20-50 reps of:

              • Squat
              • Walking Lunge
              • Single Leg Deadlift
              • Glute Bridge

              (1-2 min rest in between each set)

              5. The Back To Back Lower Body Workout

              5 rounds of 10 to 20 seconds of each exercise:

              • Skater Squat
              • Step Up
              • Single Leg Deadlift
              • Single Leg Glute Bridge
              • Quarter Squat

              (30 min rest in between each round)

              6. Strength Lower Body Workout

              5 to 10 sets of 4 reps of:

              • Walking Lunge
              • Single Leg Deadlift
              • Squat

              (30 sec to 2 mins of rest time in between set)

              7. Glute Burner Workout

              4 sets of 10-30 reps of:

              • Walking Lunge
              • Single Leg Deadlift
              • Single Leg Glute Bridge
              • Quarter Squat

              (1 min of rest time in between set)

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              8. The Advance Lower Body Workout

              3 rounds of 20 seconds of:

              • Squat
              • Walking Lunge
              • Skater Squat
              • Reverse Lunge
              • Glute Bridge
              • Single Leg Deadlift

              (2 mins of rest time in between set)

              9. The Quick Lower Body Workout

              2 sets of 10 reps of:

              • Reverse Lunge
              • Step Up
              • Single Leg Deadlift

              10. The 100 Repetition Challenge

              2 sets of 50 reps on each leg of:

              • Walking Lunge
              • Single Leg Deadlift

              (4 mins of rest time in between set)

              Lower Body Exercises Breakdown

              Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

              1. Squat

                A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

                How to squat:

                Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

                2. Walking Lunges

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                  A lunge is a complex movement which recruits mainly the lower body.

                  The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

                  3. Reverse Lunge

                    A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

                    By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

                    4. Quarter Squat

                      A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

                      5. Skater Squat

                        A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

                        6. Step Up

                          The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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                          7. Glute Bridge

                            Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                            8. Single Leg Glute Bridge

                              Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                              9. Single Leg Deadlift

                                Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                                Before & After Working Out

                                Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                                Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                                Featured photo credit: Gesina Kunkel via unsplash.com

                                Reference

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