Here are a few moves you can try to help you relax and unwind before bed
Childs Pose
Childs pose also known as balasana is a simple move that can help with relaxation and calmness while relieving any tension in the back and shoulders Start by kneeling on the floor with your toes together and hips shoulder width apart Next gently push your hips back and rest your chest between your thighs
Rest your forehead on the ground and stretch your arms forward Hold this pose for three to five minutes taking slow and steady breaths through your nose If youre comfortable enhance this pose by slowly rocking your head back and forth to relieve tension in your brow
Legs Up the Wall Pose
This pose is pretty self explanatory when looking at its name Also called viparita karani the legs up the wall pose helps relieve stress and anxiety ease tension and fight off symptoms of insomnia This is a great pose for those who have a hard time turning their mind off before bed
Begin by placing a mat on the ground and setting it up perpendicular to the wall Then lie back and place your legs up the wall with your arms relaxing at your sides If you need extra support add a pillow or cushion to your tailbone or neck Hold this pose for five to 20 minutes or until you feel relaxed Make sure you have a comfortable pair of workout leggings on so you can ensure you feel the stretch in your legs and are able to hold the pose for a while If you want to take the pose to the next level try practicing diaphragmatic or belly breathing
Reclining Bound Angle Pose
Also known as supta baddha konasana the reclining bound angle pose helps ease tension in the hip and groin area while aiding in stress relief Begin by lying on your back bending your knees and placing your feet on the floor Feel free to lay on a mat or on your bed Bring the bottoms of your feet together and drop your knees away from each othersimilar to how your legs would be in a butterfly pose
Place your arms at your sides over your head on your stomach or wherever feels comfortable and natural To enhance this pose put on calming and soothing music to help relax your mind
Corpse Pose
Corpse pose or savasana is a great ending move for your nighttime yoga routine Start by lying on your back with your legs straight and arms beside you with your palms facing up Close your eyes and allow your body to relax completely This move can be done on a mat on the floor or from the comfort of your bed
Focus on deep belly breathing and remain in the pose for five to 10 minutes or as long as youd like This pose works great for lowering blood pressure and heart rate relieving tension and promoting relaxation To enhance this pose try meditating during it
For more yoga moves you can try before bed as well as tips on how to craft a relaxing bedtime routine check out the visual guide below
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