Did you know that you can get a really good stretch in without even standing (or sitting up)? If you’re preparing for sleep, this might even be the best thing you can do!
For these 6 reclined poses, you will want to have a yoga block, or some dense pillows and cushions handy.
- Knee Circles – Lower down onto your back, pulling the knees into your belly. Start with moving the legs in some circles here. Let the legs relax and use your arms to control the motion. After a moment, widen the knees and bring them towards the armpits. Holding in this modified happy baby for several deep breaths.
2. Leg Stretch – Bring the left foot down to the floor. Straighten the right leg, then open it out to the side. Hold onto the back of the thigh, the shin or even the foot if possible. Keep pressing the left hip and shoulder down, avoiding rolling over to one side. To intensify, you might straighten the left leg out on the mat.
3. Laying Spinal Twist – Straighten the left leg if it is not already. Cross the right knee over the body to the left. Use the left hand to guide the knee. Open the right arm out to the side, pressing the shoulder down. To intensify straighten the right leg and slide your hand down. Feel the stretch in your hamstrings and maybe IT band as you hold for a moment.
Repeat 2 and 3 on the other side.
4. Supported Bridge – Grab hold of your prop (block or cushions) and slide them underneath the seat. Not too high, just enough to get some elevation. Draw your right knee into the chest, holding the back of your thigh or front of your shin. Stay like this or straighten the left leg. Relax into the pose, using minimal effort as you take 10 deep breaths here. Release, realign and repeat on other leg.
5. Waterfall – Straighten the legs up towards the sky. Roll the ankles, flexing and pointing the toes. If you are on your feet a lot, this is a great pose to be in the habit of. You can even do this one in bed, and resting the heels against the wall if you like.
6. Fetal Pose – Remove all props, and roll over on to one side. Cradle your head in your arm. Bend the knees in. Inhale through the nose, and sigh it out through the mouth to let go and rest here.
These poses come from one of the 30 classes in my Evening Yoga Movement. You can practice the full class below on its own, or join the challenge HERE.