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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

yoga poses
    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

        Viparita-Karani-01
          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 February 18, 2019

              8 Best Cardio Workouts for Efficient Weight Loss

              8 Best Cardio Workouts for Efficient Weight Loss

              When people think of cardio, usually a boring treadmill, elliptical machine, or other mundane activity comes to mind. But that doesn’t have to be the case.

              When you’re short on time or easily distracted, there are a variety of fat-burning cardio alternatives that will increase your body’s metabolism, boost weight loss, and keep you interested.

              Here’s a list of different types of cardio workouts:

              • Steady State (Burns less fat, but isn’t as demanding on the body)
              • Interval Training (Burns more fat)
              • HIIT
              • Spinning
              • Stairs
              • Weight Training (Supersets) short rest periods
              • Weight Training (Compound Sets) short rest periods
              • Machine Circuit Training

              And I’m going to talk about each of them in detail:

              1. Steady State

              Steady state cardio involves working at a low to moderate intensity — around 60 to 70 percent of your maximum heart rate, for a sustained period of time. This type of cardio doesn’t burn a huge number of calories, but it does burn a high percentage of fat tissue for fuel, and it isn’t too draining.

              An example of steady state cardio would be a long outdoor walk at a moderate pace. Interval training, on the other hand, is much more intense.

              2. Interval Training

              Similar to HIIT but with exercises that are slightly longer in duration, interval training alternates levels of intensity. For example, if you enjoy running, you would run or sprint for 30 seconds, then bring down your heart rate and walk for two minutes.

              Pick two intensities per interval, usually one at 85 percent of your maximum heart rate and the other at 60 percent, and alternate between them. I find that 85% for 30 seconds and 60% for one minute, not only burns more calories but increases my energy level as well.

              Another example would be jumping rope. Jump rope for two minutes, rest for one minute. Begin again, this time jumping rope for one minute and resting for one minute. On the third and final round, jump rope for 30 seconds and resting for 30 seconds. Repeat five sets of this routine.

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              3. HIIT (High Intensity Interval Training)

              Have a busy schedule? Fifteen minutes a few times a week is all you need. HIIT is an extremely popular workout because it can be done quickly, burn calories in a short amount of time, and can even be done in your home or during a lunch break at work. And the best part – You don’t need any equipment.

              With the use of your body weight, HIIT is typically 20 seconds of high intensity exercise followed by 10 seconds of active rest which means your heart rate remains elevated for the entire 15-minute workout.

              Check out this HIIT routine by Fitness Blender: 15 Minute HIIT Workout

              4. Spinning

              Spinning is a great way to get your heart up and keep it up in a 45-minute spin class. Our thighs and back are our largest muscles so they work the hardest.

              To get the most out of spinning, try to stay out of the saddle throughout an entire spin class. That way, you are forced to hold up your body weight which burns more calories and increases intensity.

              It’s also great for stabilizing and building strong core muscles, versus cycling outdoors, where most of the time you are sitting in the saddle and going for distance (steady-state cardio).

              5. Stairs

              One of my favorite places to get out of the gym for cardio and trim fat from my thighs and butt is the Santa Monica Stairs, near California’s most popular beach. Climbing 170 steps a few times builds the glutes, leans the thighs, strengthens the calves, and builds endurance.

              So, if the gym is not your scene and you love the outdoors, climbing stairs is a great alternative. Find a place with multiple steps, do six or seven rounds, and you’ve easily burned around 600 calories.

              6. Supersets

              A superset is two exercises that work opposing muscle groups, such as biceps and triceps, quadriceps and hamstrings, or different body parts such as the lower and upper body with little to no recovery between sets.

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              The superset may include two to five sets of 8 to 15 repetitions of each exercise or more.[1]

              So, if you love to workout with weight-training but aren’t really feeling cardio, supersets with no more than 30-second rest periods between exercises will keep your heart rate up. Not only will you build muscle, you will burn fat!

              For example, say you are doing a leg workout, five sets of exercises with high reps and low weight is all it takes to turn your weight-training into a cardio workout.

              Here’s one of my leg training workouts:

              i. Dumbbell Step-Ups on a secure bench or box (4×15, each leg)

              ii. Front Squat (4×15)

              iii. Wide Stance Dumbbell Goblet (4×15)

              iv. Leg Extension (4×15)

              v. Leg Curl (4×15)

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                Photo Credit: Shape Magazine

                vi. Front Squat


                  Photo Credit: Stack

                  vii. Wide Stance Dumbbell Goblet Squat

                  viii. Leg Extension

                  ix. Leg Curl

                    Photo Credit: T Nation

                    7. Compound Sets

                    Compound exercises are exercises that recruit muscles in the entire body, such as pull-ups, squats, bench press, etc. However, a compound set simply means to “compound” the number of different exercises into a series of sets with little or no recovery between, similar to supersets.

                      This may be accomplished by performing four to five exercises for the same muscle group, opposing muscle groups or total body exercises performed in succession such as full body extensions, followed by squat/cleans and complete the compound set of compound exercises with lunges with biceps curls.

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                      Compound sets put stress on the body and are great for expending additional calories while strength-training.

                      8. Machine Weight Training Circuit

                      Like compound exercises, a machine circuit workout targets the entire body, upper body, lower body, or core. The difference is, with the use of machines instead of free weights, muscle strength is increased by by making your muscles work against weight.[2] By limiting rest periods between exercises to 30 seconds, your metabolism will go into over-drive!

                      Machines also give you better control over the exercises, which decreases risk of injury.

                      Here’s a machine circuit training example: Muscle and Strength Machine Workout

                      The Bottom Line

                      The above-mentioned workouts should be completed within 30 minutes, unless you’re taking a class which is typically 45 to 60 minutes, giving you time to get on with the rest of your day.

                      By keeping your rest periods to a minimum between exercises, your heart rate will stay elevated and you will burn more calories, get lean, and have more energy.

                      Don’t be a gym rat, spending unnecessary time doing lengthy workouts that give you minimum results. For efficient weight loss, perform these workouts three times a week and watch the fat melt away while achieving your fitness goals.

                      More Resources About Weight Loss

                      Featured photo credit: Spencer Dahl via unsplash.com

                      Reference

                      [1] Mountain Life Fitness: Super sets, compound sets and giant sets
                      [2] Better Health Channel: Resistance training – health benefits

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