Bedtime Yoga Routine

Relax Your Mind and Body Before Sleep

Bedtime yoga is a great way to relax your mind and body before sleep. It can help you release any tension or stress you may be carrying from your day and prepare your body for a restful night's sleep. A regular bedtime yoga routine can also improve the quality of your sleep, help you fall asleep faster, and reduce the likelihood of waking up during the night. I want to share with you some of the benefits of bedtime yoga and some of the best poses to include in your routine.

Benefits of Bedtime Yoga

1. Reduces Stress: Practicing yoga before bed can help you release any stress or tension you may be carrying from your day. The deep breathing exercises and gentle stretches can calm your mind and body, leaving you feeling relaxed and ready for sleep.

2. Improves Sleep Quality: By reducing stress and tension, bedtime yoga can help improve the quality of your sleep. Studies have shown that people who practice yoga regularly experience better sleep quality and fall asleep faster.

3. Increases Flexibility: Many yoga poses involve stretching and lengthening your muscles. Practicing these poses regularly can improve your flexibility and range of motion.

4. Relieves Body Aches: If you suffer from body aches or stiffness like I do, bedtime yoga can help relieve your symptoms. The gentle stretching can loosen tight muscles and increase circulation, reducing pain and discomfort.

5. Promotes Mindfulness: Practicing yoga before bed can help you become more mindful and present in the moment. This can reduce racing thoughts and help you relax into a restful sleep.

Best Bedtime Yoga Poses

1. Child's Pose (Balasana): This pose is great for releasing tension in your back and shoulders. Start on your hands and knees, then lower your hips back towards your heels, stretching your arms out in front of you. Rest your forehead on the floor and breathe deeply.

2. Forward Fold (Uttanasana): This pose can help calm your mind and relieve tension in your hamstrings. Stand with your feet hip-width apart, then slowly fold forward, reaching towards your toes. Let your head hang heavy and breathe deeply.

3. Legs Up the Wall (Viparita Karani): This pose can help reduce swelling in your legs and feet and calm your nervous system. Lie on your back with your legs resting against a wall, or prop them up on a stack of pillows. Close your eyes and breathe deeply.

4. Supine Twist (Supta Matsyendrasana): This pose can help release tension in your lower back and hips. Lie on your back with your knees bent, then lower your legs to one side, keeping your shoulders flat on the floor. Turn your head in the opposite direction and breathe deeply.

5. Corpse Pose (Savasana): This pose is the ultimate relaxation pose and can help calm your mind and prepare you for sleep. Lie on your back with your arms at your sides and palms facing up. Close your eyes and breathe deeply.

Bedtime Yoga Routine

Here is an example bedtime yoga routine you can try:

1. Child's Pose - 15 breaths

2. Cat/Cow - 10 rounds

3. Forward Fold - 10 breaths

4. Legs Up the Wall - 30 breaths

5. Supine Twist - 10 breaths on each side

6. Corpse Pose - 5-10 minutes

I hope this can help you relax your mind and body and prepare for a restful night's sleep. By reducing stress, improving sleep quality, and promoting mindfulness, doing some yoga before bed can improve your overall well-being. Even incorporating one or two poses listed above into your bedtime routine can make a difference. Enjoy!