10 yoga moves to do before bed
Yoga is a great exercise for people of all ages, but some people think it requires too much flexibility. These 10 super easy moves prove otherwise, not to mention they can help lower blood sugar, reduce stress, and help you sleep.
No need to go far, you can practice yoga right in bed before going to sleep.
Pose 1: Meditation
This pose is ideal for those who want to spend a few minutes of quiet time calming their mind before going to bed. Sit comfortably cross-legged on the bed, with your back straight and your arms relaxed, and take three deep breaths. Just focus on your breathing and don’t let any other thoughts get in the way, don’t worry if it takes you a few minutes to calm down.
Pose 2: Stretch
Sit on the bed and slowly reach forward, reaching for your toes. If you can’t reach your feet, reach for your ankles, calves, thighs, and stretch as far as you can comfortably go. Focus on exhaling to increase circulation.
Pose 3: The Child
Kneel on your knees, bend forward, your weight resting on your calves. Extend your arms parallel to your feet. Breathe deeply.
Pose 4: Twist
This move stretches your spine and upper body. Sit cross-legged on the bed, place your right hand on your left knee. Place your left hand behind you, turn your body to the left. Turn your head to look over your left shoulder. Take a deep breath and slowly turn back to the starting position. Repeat, switching sides.
Position 5: Lying on your back with your legs bent
This is one of the best relaxing positions. Lie on your back completely comfortably on the bed, bend your legs and touch each other as shown. Stretch your arms comfortably at your sides. If you feel a little tense, place 1-2 pillows under each knee to elevate your legs.
Pose 6: Hanging legs on the wall
This is a very typical meditation move. Doing this will help relieve stress on your legs and promote blood circulation. Lie on your back against the wall, with your legs straight up against the wall. Place your arms at your sides, palms facing down. Breathe lightly, stretch your legs as high as possible.
Pose 7: Roll over
Lie on your back and pull your knees up toward your chest. Cross your feet and hug your shins. Use your strength to push yourself up into a sitting position and then return to lying on your back with your legs bent. Exhale regularly. This position helps stretch your back and hips.
Pose 8: Pigeon
This will help you stretch your legs to their fullest. Place your knee between your legs and extend your right leg straight back. Inhale and lean forward towards your left leg. Hold this position for 2 minutes if possible, then switch sides.
Position 9: Lying with your body turned over
This pose should be practiced in the morning, as soon as you get out of bed and start your day. Lie on your back and bend your legs, tilting both knees to the left. Hold this pose for a while, then switch to the right.
Pose 10: The Fish
This pose can be a little difficult at first, especially for those with back pain, but it will help stretch your back to its fullest. Lie flat on your back, with your hands under your hips. Slowly lift your chest up, tilting your head back. Repeat a few times.
Good night!
