Ultimate Bedtime Yoga Routine
In today’s fast-paced world, where productivity is often prioritized over self-care, sleep has become a luxury that many people sacrifice. However, sleep is not just a state of rest; it is a fundamental pillar to our overall well-being. Getting adequate sleep is key to maintaining our physical health, supporting our mental clarity, and enhancing our emotional balance.
One of my favorite ways to improve the quality of my sleep is by incorporating a little yoga as a pre-bedtime routine. In this blog post, I will share with you five of my tried and true yoga poses and breathing exercises that can promote a deep and restful slumber. Best of all, you can practice these poses in the comfort of your own bed.
Are you ready to catch some Z’s?
Follow along, all it takes is 5 minutes.
5 Yoga Poses to Help Promote Sleep:
〰 Box Breathing (Sama Vritti) is a breathing technique that will help ease your mind and soothe your central nervous system. I love to incorporate this type of breathing right before bed to help reset my breath and invite a sense of peace and relaxation to my body and mind. Sit comfortably with your back supported against your bed frame or wall, rest your palms on your thighs and soften your gaze. Breathe in through your nose for 4 counts, hold your breath at the top of the inhale for 4 counts, exhale for 4 counts, hold at the bottom of your exhale for 4 counts. That is one round. Repeat for a total of 10 rounds.
〰 Child’s Pose (Balasana): This yummy and restorative pose helps to gently stretch your lower back, hips, and thighs while promoting a sense of relaxation and ease. Start in a kneeling position, bring your big toes together, open your knees wide, sit your hips to your heels, extend your arms forward (or rest them alongside your body), soften your forehead on the mattress or pillow. Take 10 slow breaths.
〰 Happy Baby Pose (Ananda Balasana) is one of those poses I can never get enough of. This pose helps to stretch your inner thighs and restore the freedom of your hips and lower back while stimulating your digestive system and restoring the function of your kidneys. Start by lying down on your back, bend your knees and grab the outer edges of your feet with your hands. Relax your head and your spine on the mattress. Feel free to play with extending one leg out and then the other. Take 10 slow breaths.
〰 Reclined Spinal Twist (Supta Matsyendrasana): This twist helps release tension and tightness in your spine, hips, and lower back, while helping to induce deep relaxation. From happy baby, hug your knees into your chest and lower both knees to the right. Turn your head to the left and soften your gaze. Take 10 slow breaths. Repeat on the left side.
〰 Corpse Pose (Savasana): Offers us the opportunity to let go of our day and prepare for deep relaxation. Start by lying flat on your back with your arms by your sides and your palms facing up. Close your eyes and do a mental scan from your toes all the way to the crown of your head mentally relaxing every part of your body. Continue in this pose breathing slowly allowing your body and mind to fully unwind as you fall asleep.
On top of doing these stretches before bed, I also like to take a relaxing class on the YogaWorks App. Yoga Nidra and Gentle Yoga are some of my favorite classes that always rock me to sleep.
Xo,
Gustavo
P. S. Check out this Get Ready With Me for Bed video here where I share a few more tips on how I unwind and set myself up for a night of restful sleep.