If you struggle to transition to sleep at the end of the day, doing a few yoga poses right in bed is a great way to ease into slumber.
Get ready for sleep, put your pajamas on and get in bed. All you will need is your pillows.
Keep your eyes closed as much as possible throughout these poses.
1. Supported Bridge Variation – Grab some bed pillows and stack them so they will support the hips as you lower down. The hips should be higher than the heart. Let your head and shoulders rest down on the bed. Keep your left leg extended out. Pull your left knee in to the belly. Maybe hold on to the back of your thigh, or front of the shin. Incorporate some 4-4-4 breathing in as you hold here. Inhale for the count of 4, hold for a count of 4, exhale for a count of 4. Retaining the breath and slowing down your exhale is a great way to prepare for sleep. Switch legs.
2. Reclined Pigeon Pose – Turn to face towards the wall or headboard. Cross the right ankle over the left knee. Place the left foot on the wall or board. To intensity the stretch, move closer to the wall. Extend the arms where comfortable, or use your right hand to push your right knee away. Soften the jaw, neck, shoulders, spine. Relax fully.
3. Easy Spinal Twist – Wrap the right thigh over the left one. Let both knees drop to the left. Reach out through the right arm. Not trying to make this intense or difficult. Stretch and get into the mindset of sleep and relaxation.
Repeat 2 and 3 on the other side.
4. Legs Up the Wall – Extend the legs up the wall. Placing your heels on. Rest the arms wherever feels comfortable. This pose is great if you have been on your feet all day. Stay here for about a minute, inviting softening, and release. To exit, bend the knees and roll over on to the side.
If you prefer to not worry about the poses, and how long to hold them, practice along with me for 10 minutes in the class below.
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