Yoga @ Home: Bedtime Yoga

Time and time again I hear people ask "how can I get to sleep better?"

Well, my friends, the answer is here. Bedtime Yoga!

Today I'm going to give you 11 poses that you can do before bed that will help you relax and hopefully have a better night's sleep.

Quick pointer: Bright lights of computers and phones don't help with relaxing yourself or helping yourself get to sleep. I recommend writing down or memorising these postures during the day so at night time you can turn your phone off and let your brain chill. If you reeeally need the pointers then try dimming the brightness of you phone or computer.

Notice your body: Please consider that you and only you know your body and its limitations. I encourage all those with injuries or conditions to consult a health professional prior to completing these poses, the same goes for pregnant women. I have provided some advice for those with certain injuries but a professional opinion is still necessary.

Hold each pose for 10 breaths and stay in Savasana for around 5-10 minutes.

Before you get into bed:

UTTANASANA - Standing forward fold

BENEFITS:

oxygenates the brain
calming and encourages turning inwards
stretches hamstrings, calves, lower back and buttocks
improves digestion
beneficial for the endocrine system

WATCH OUT:

If you have a disc injury or have tight hamstrings, make sure your knees are bent in this posture.

CAT/COW

BENEFITS:

stretches the back and front torso and neck
provides a gentle massage to the spine and abdominal organs
opens the groin which increases the range of movement in the hip joints
strengthens and mobilises the shoulder girdle
relieves stress and tension
helps improve memory and concentration
calming
helps one to maintain an even temper
regulates breathing and calms nerves
encourages deep relaxation

WATCH OUT:

If you have a neck injury, ensure that the neck remains in line with the spine.

SALAMBA SARVANGASANA - Shoulder stand

BENEFITS:

deep neck release
opens chests
increases thoracic girdle strength
improves breathing
cooling and calming
stimulates thyroid and parathyroid glands in the neck which help to regulate hormones in the body

WATCH OUT:

Avoid this pose if you have a neck, lower back or shoulder injury or if you are menstruating.

HALASANA - Plough pose

BENEFITS:

stimulates thyroid and parathyroid glands in the neck which help to regulate hormones in the body
strengthens and sooths nervous system
balances emotions
stimulates adrenal glands and abdominal organs
calms the brain

WATCH OUT:

Avoid this pose if you have a neck, lower back or shoulder injury or if you are menstruating.

ARDHA URDHVA DHANURASANA - Bridge pose

BENEFITS:

builds thoracic strength
facilitates thoracic breathing
deep neck stretch and release
stimulates digestive system

WATCH OUT:

If you have a sore back or neck, take great care in this pose. If you have a knee injury, move your feet slightly further away from your buttocks.

Jump into bed.

BALASANA - Child's pose

BENEFITS:

relieves back and neck pain
gently stretches the hips, thighs and ankles
calms the brain
helps relieve stress
restores balance to the body

WATCH OUT:

If you have a knee injury, be wary/avoid this pose.

PASCHIMOTTANASANA - Seated forward fold

BENEFITS:

stretches the spine, shoulders and hamstrings
stimulates the liver, kidneys, ovaries and uterus
improves digestion
helps relieve symptoms of menopause and menstrual discomfort
calms the mind
improves concentration
helps relieve stress and mild depression

WATCH OUT:

We careful in this pose if you have arm, hip, ankle or shoulder injuries.

VIPARITA KARANI - Legs up the wall pose

BENEFITS:

restorative for those who are tired/stressed/experiencing lower back discomfort/menstruating
cooling and calming
lowers blood pressure
safe hamstring stretch for those with disc injury or acute sacroiliac injury

WATCH OUT:

If you are menstruating, do not elevate your hips in this pose

SUPTA BADDHA KONASANA - Reclined bound angle pose