admin Yoga doesn’t always have to be a vigorous, get-your-blood-pumping workout, although many of us love the feeling those classes give us.
You can achieve these benefits by doing a gentle, short yoga sequence at home.
Unwinding after a long day is best done by taking a few moments to relax and get comfortable before bedtime. Meditation is a great way to relax and gain a feeling of calmness before going to bed. Have you ever meditated? These yoga poses will help you relax and sleep better.
Hero pose (Virasana)
Hero pose begins in a seated position with your glutes on your heels and the tops of your feet on the ground. It stretches your knees, ankles, and calves.
This position allows for lubricating liquid to flood the area, protecting it from injury. It also eliminates any minor discomfort or cracking noises you may feel.
As you breathe in a calmer pattern, use this time to stretch your spine upward and expand your chest. You can use deep, even breathing to calm your heart and clear your head.
Cat and Cow Pose
Roll forward on your hands and knees from the Hero pose. Exhale while you lower the crown of your head and tailbone to the floor, arching the spine into a C curve and pulling the shoulder blades apart.
Inhale to enter Cow pose, bringing your head’s crown and tailbone upwards toward the ceiling. This will hollow out your lower back. You can move between these two positions as long as you like. Move with your breath, feeling as if you are putting space between your vertebrae.
After you are done, return to the neutral spine on your tabletop.
Balasana (Child’s Pose)
Sink your hips to your heels from the tabletop and place your chest in between your legs. You want your big toes to touch each other, and for you to be able to breathe comfortably, make sure that your knees and toes are at the right distance apart.
Stretch your arms out in front of you while your forehead is resting on a blanket or the ground. You can also use your fingertips to massage yourself by rolling the forehead side to side.
Figure Four against the Wall (Modified Sucirandhrasana).
Position yourself on your back so that your tailbone points at the base of a wall or another flat, high surface. Your glutes should be about a foot from the base wall.
Keep your tailbone on the ground and place the foot opposite on top of your opposite thigh. To protect your knee, keep the top foot flexed and the toes pointing toward the shin.
To add intensity, you can place your tailbone nearer the wall or gently press your top knee to the side using your fingertips. This deep hip stretch offers a low-impact alternative to poses like Pigeon or Lotus. It still releases tension in the hips and lower spine.
Stretching your hips is essential for a relaxed and comfortable sleep. Switch legs when you are ready. If you want more information on how to get into this position, please see the article.
Legs up the Wall (Viparita Karani)
Extend your legs straight up to the wall. Bring your tailbone as close to the base wall as possible, or even so far that your glutes touch the wall. This is a good way to stretch your hamstrings gently.
This helps to drain lactic and lymphatic acid from your legs. It can also help prevent injury and reduce the symptoms of fatigue or soreness when you spend long periods standing. Allow the flexibility you gained in your lower back by stretching it out into a figure-four to help you be more comfortable.
Supine Spinal Twist (Supta Jathara Parivartanasana)
As you turn away from the wall and bring your knees to your chest, rock back and forward. You can now get your arms into a T with your hands aligned with your shoulders. Let your knees slide to one side.
If you don’t feel as much twist, it may be helpful to adjust your tailbone, bringing your glutes further over to the middle of your mat area. This will allow for a more intense stretch in the lower back. You may not feel as much twist as you would like. Adjust your tailbone by bringing your glutes closer to the middle. This will help you to get a better stretch of your lower back.
You can stretch your neck by focusing on the opposite side of your knees. This pose should be done on both sides.
Happy Baby (Ananda balasana).
Grab your big toes using your index and middle fingers. Pull the heels to the ceiling while keeping the tailbone on the ground.
You can gently massage your spine by rocking back and forth with your knees. This pose is great for relieving abdominal pain and is the perfect last spinal relaxation pose.
Reclining Goddess Pose (Supta Baddha Konasana)
Release the feet to the mat from the Happy Baby pose. Bring the soles to each other and open the knees, pulling the heels towards the pelvis.
This stretch is gentle and stretches the inner thighs, pelvis, and lower abdomen. You can do this by pulling your shoulder blades under you and allowing space between the top of your shoulders and earlobes. Then, place your left hand on your heart and your right on your belly.
Feel your breath moving down your chest and into your lungs. Relax your face and let your breath flow evenly. You can also close your eyes if you find it comfortable.
The Corpse Pose is also known as Savasana.
Release your feet to the corner of your mat or bed. Let your toes open out to the side.
Release your hands so that the palms face up and the backs rest on the mat/bed just a few inches from your hips. Close your eyes and allow your mind to be free from thoughts. Let your breath naturally come and feel your body heavy, relaxed, and tranquil.
