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

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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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              Last Updated on September 8, 2021

              10 Fitness Excuses You Need to Stop Making Now

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              10 Fitness Excuses You Need to Stop Making Now

              “You can have results or excuses. Not both.” – Anonymous

              Human beings tend to only ever do as much as they absolutely need to.

              Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

              And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

              Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

              In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

              Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

              Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

              1. I don’t have enough time.

              This is probably the most common fitness excuse of them all.

              First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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              Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

              A 30 minute workout takes up 2% of your day.

              Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

              2. I’m way too tired to workout.

              Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

              If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

              You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

              If you’re too tired to workout, change your sleeping habits, not your workout habits.

              3. But exercise is so boring!

              You don’t want to exercise because it’s boring?

              So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

              The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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              If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

              4. I have no motivation to workout.

              If you think you need motivation to train you’re already half beat.

              What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

              That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

              The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

              Are you motivated enough to train for two minutes? That’s all you need.

              5. I have kids to look after.

              One day your kids might have someone to look after too: you.

              Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

              If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

              You kids should be your biggest reason to exercise, not your biggest excuse.

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              6. I don’t have anyone to train with.

              What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

              Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

              By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

              7. I don’t feel very well.

              After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

              At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

              If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

              8. The gym is too expensive or far.

              If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

              The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

              There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

              If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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              9. I don’t know how to train properly.

              If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

              However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

              People love giving out tips. You might even get a training partner out of it.

              10. I feel intimidated by the fit people there.

              This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

              The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

              Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

              Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

              Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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