Best Before Bed Yoga

Good morning Mint Mag readers, how did you sleep? If you’re having trouble switching off at night and can’t get to sleep, we suggest trying some yoga stretches before bedtime to relieve stress and tension in your body. Getting rid of these stresses in your body can help to relax the mind so it’s definitely worth a try. Here’s 5 poses that anyone can do:

1. Childs Pose

Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in and, as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders. Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you. Stay here for 10 breaths.

Child-Pose

2. Standing Forward Bend

Standing Forward Bend will feel like all the stress is pouring out of the top of your head. Stand at the top of your mat in Mountain Pose at the front of your mat. Inhale and reach your arms straight above you. As you exhale, engage your abs and fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of the head toward the floor to create a long spine. Shift your weight forward onto your toes, straightening the legs as much as possible. Place your hands on the ground, fingertips lining up with the toes. Hold here for 10 breaths.

Standing-Forward-Bend

3. Head To Knee Pose

Head to Knee Pose A gives your sides an amazing stretch. Come up slowly from Seated Straddle, and bring your both your legs straight out in front of you. Shake them out for a moment. Bend your right knee, and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can. Inhale to sit up tall, and exhale as you fold your torso over your left leg. Rest your hands on the floor on either side of your leg, place them on your shin, or wrap your hands around your left foot. Stay here for 10 breaths, sit up, and repeat this pose on the left side.

Head-Knee-Pose

4. Legs Up The Wall

Legs Up the Wall will instil a sense of calmness in your whole body, and it will also relieve aches and pains from a sore lower back or tight hamstrings. Once you’ve come out of Bridge Pose, sit up and place a folded bolster, blanket, or pillow against a wall. Sit down as close as you can to the wall, next to the blanket. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the blanket.Sit with your bottom touching the wall, and then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides, or by your head (this position will stretch your shoulders). Close you eyes and allow your entire body to relax, feeling gravity pulling you down as the wall and blanket support you. Hold for 30 seconds, then roll your body over to one side with your knees bent, and rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to stand up.

Legs-Up-Wall

5. Eagle Twist

Right before taking rest, increase side-to-side spinal flexibility with this reclined twist. Lie on your back and wrap your left toes around the back of your right ankle. Extend your arms out in cactus position with your elbows at right angles, palms facing up. Slowly lower both knees to the left. Rest them on the ground and turn your head to the right. Hold here for at least five breaths, feeling your spine lengthen and twist. You may even hear some “cracks”. Use your abs to lift your knees back to center. Uncross your legs and cross them the opposite way, with your left knee on top. Slowly lower both knees to the right, and look over your left shoulder. After five breaths, release, and head into your final pose.

Eagle-Twist

Credit // Fit Sugar

Featured Image // Celina Prosper Dental News

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