Can you remember the last time you weren’t at least just a little bit tired? Bedtime is something we often take for granted to the point that we miss it completely! If you’re ready to reclaim bedtime, then dim the lights, turn on some relaxing music, and let your restful night begin with these five yoga poses for better sleep:
1. Seated Wide Angle Forward Fold (Above Image)
Seated Wide Angle Forward Fold is the perfect cue to begin your nightime routine. It releases the groins and the inner and back lines of the legs. Folding inward physically gives us the chance to turn our focus from stimulation from the outside world and back to ourselves.
To get into this pose, sit tall and bring your legs out wide to any degree. Lean forward until you feel a stretching sensation, then pause and let your head relax down. Let your body deepen into the pose as you breathe. 10 breaths.
If you’re super tight in the hips, sit on a folded blanket or pillow and bend through your knees. Remember: the goal is relaxation not to look like a Rockette.
2. Seated Bound Angle Pose
This pose improves flexibility in the inner thighs and helps open the lower back.
From seated, bring the soles of your feet to touch. Exhale and lean your torso between your knees, coming forward from the hip joints not the waist.
3. Reclined Spinal Twist
Spinal twists bring nighttime relaxation ritual to the next level. Not only do they stretch the back, side body and hips, but they also aid in digestion which makes them the ultimate fast pass to self-care bliss. To get into this posture, lie flat on your back, hug your knees to your chest, and let them drop over to one side.Keep your shoulders on the mat and engage your abdominals to feel an opening in the middle and upper back.
If it’s difficult to relax your legs down, place a block or a folded blanket underneath your thighs.
4. Happy Baby
If you’re still holding on to stresses from the day, then give happy baby a try. This pose embodies the childlike quality of play which can help bring your focus back to the here and now. Do this pose to feel a stretch in your inner groin and relieve stress in the spine.
To get into Happy Baby, lie on your back, bend through your knees and grab the outside edges of your feet. Bring your knees slightly wider than your torso and gently push your feet into your hands.
5. Legs Up The wall
This pose is the epitome of the phrase “less is more.” Relaxing with legs up the wall is a perfect counter- balance to standing or sitting, which (unless you work in an anti-gravity facility) we all do a lot of.To get into this pose, start with your hips close to the wall and then (you guessed it) bring your legs up the wall. Lie down on your back and lengthen your neck. Relax your jaw and close your eyes to zen out. Breathe deeply and hold this pose for up to 20 minutes.
If you’re not already asleep from reading about these juicy nighttime poses, go ahead and give them a try. Don’t forget to set the mood by putting on comfortable, loose-fitting clothes. As you get into bed, let your final thoughts be about gratitude for bedtime. Rather than panicking about what you have to do tomorrow or didn’t do today, let your final waking thoughts be about how glorious your nighttime ritual was.
For more information on Grip The Mat visit www.gripthemat.com