1. Home
  2.  » 
  3. 10 min stretch
  4.  » Relax and Unwind Before Bed with These Stretches

When you are preparing for bed and releasing the tension from your body, it’s best to keep things simple.

These 6 poses can be done without props, and even in bed so you can fall right asleep.

1. Chest Opener – Sit with the feet in front of you. Bring the hands back behind you, with fingers pointing towards you and spread wide. Lift your heart towards the sky. Bend the elbows and think of squeezing them together. Arching into the back.

2. Seated Pigeon – Cross the right ankle over the left knee. Bend your left knee as much as you like. The closer you come in, the deeper you will feel in the right hip. Turn your fingers back. Push your spine straight. Relax your shoulders away from your ears.

3. Forward Fold – Slide the left leg straight. Bringing the right foot inside of the thigh. Passively fold forward, letting spine round naturally. No pushing or pulling. Let the head dangle. Start to take longer and slower breaths.

Repeat 2 and 3 on second side.

4. Shoulder Stretch – Sit comfortably, with legs crossed if you can. Lengthen the spine. Interlace your fingers behind you. Bring the palms towards the right hip. Press your shoulders down and look over the right shoulder. Lean your head back a little. Relax your jaw. Hold for a few breaths and then take to the other side.

5. Lying Spinal Twist – Lay down on your back. Open your arms up. Drop both knees and thighs to the left. Stacking right hip over the left. Keep the collarbones facing up. Take several deep breaths here before switching sides.

6. Reclined Butterfly – Bring the soles of the feet together and let the knees fall open. Reach the arms overhead. Lengthening out here. After 5 or so breaths, make your way into Savasana or straight into your preferred sleeping position.

These 6 poses come from a quick 8 minute class I shared on my channel. Check it out below.

Namaste,

Kassandra

ABOUT ME

Welcome to my blog, where I share with you with my passion for yoga and wellness. This is a collection of classes, pose tutorials, personal blog entries, delicious recipes, fashion and lifestyle. For full length yoga classes, visit my website at www.yogawithkassandra.com ,  click here →

7 FREE & FULL LENGTH YIN YOGA CLASSES – CLICK IMAGE TO START

#1 ONLINE YIN & VINYASA YOGA CLASSES

RECENT POSTS

Rejuvenate Your Practice with Fun and Challenging Poses

Rejuvenate Your Practice with Fun and Challenging Poses

Are you feeling stuck and stagnant? Whether in your body, mind, or energy. Let's get it flowing with these 7 poses and short sequences. No props required, but if you like please feel free to use them. A strap can be really beneficial for binds especially. 1. Tap Into...

7 Flowing and Unusual Poses for Mind Body Connection

7 Flowing and Unusual Poses for Mind Body Connection

Do you listen to your thoughts as you practice yoga? Do you allow for the mind body connection to speak? These flowing transitions will give you the chance to tune into yourself with each one. Note what thoughts come up, and see if they are optimistic or positive. If...

Perfect Start to Your Day – Beginner Yoga

Perfect Start to Your Day – Beginner Yoga

When it comes to yoga, a little bit goes a long way. Whether you're new to yoga, or been practicing a while, setting aside a few moments in the morning will help you to begin your day in a way that will help you thrive for the rest of it. Give these 6 approachable...