Yoga as a bedtime routine can help you relax, fall asleep quicker and get more rest so you wake feeling refreshed. If you don’t have a routine that works, try this 20-minute practice designed to help you wind down after a long day.
The routine in the video above focuses on breathing and gentle stretching. Since this sequence is mainly restorative yoga, focus on moving slowly and letting your muscles relax in each pose. Some of the poses use props like a heavy blanket or comfy pillow to help you relax, so grab those before you start. This routine includes:
- Deep Breathing Exercises: Take a few deep breathes in and out through your nose to de-stress and clear your mind at the beginning and end of this session.
- Neck Rolls: Tip your head back and roll your neck from side to side.
- Extended Leg Stretches: In a seated position, extend one leg out and fold the other leg so the heel is close to your body. Slowly reach toward the toes of your extended leg. Switch sides and repeat.
- Reclined Butterfly: Place the bottoms of your feet together in a butterfly stretch, then slowly walk your upper body back until you’re reclined on your elbows and take a few deep breathes. Lay the rest of the way back with your head on a pillow, place your hands on your stomach and take deep breathes into your stomach.
- Spine Stretch: Hug your knees to your chest and gently rock back and forth, massaging your spine. Bring your legs down and rotate them to one side and hold. Switch sides and hold.
- Floating Bridge: Plant your feet on the ground and slowly raise your hips up, supporting your weight on your feet, back and shoulders. Lower your hips and repeat two or three times.
- Corpse Pose: Lay on your back, extend your legs and arms flat, and focus on relaxing your body and breathing deeply. Cover yourself with a heavy blanket and put a pillow under your head if you want to really feel relaxed.
As you move through the routine, pay attention to any areas where you feel tightness and try to relax those muscles. At the end of a long day, you may find yourself unconsciously clenching your jaw or raising your shoulders.
Yoga for Bedtime [Yoga with Adriene]