Sometimes it’s hard to settle your brain down after a long day. Whether work, a presentation, or planning your kid’s afterschool activities is on your mind, you need something that can help you calm down. Do these yoga moves every night before bed and you’re guaranteed to feel more relaxed.
Yoga is a natural way to release whatever tension you’re holding in your body through the various poses. What this yoga routine does is create a ritual to naturally de-stress the body and calm the mind to help you fall asleep sooner. It also will help create a deeper and more relaxed sleep. You are going to be doing each pose for one minute.
#1: Child’s Pose
Take some time to relax your body by breathing deeply. Get on your knees and sit back on your heels. Extend your torso over your legs, reach out in front, and place your forehead on the floor. Relax and focus on your breath. Let the stresses of the day wash away.
#2: Cat/Cow Pose
This pose helps to relax the spine and neck. Get on all fours and make sure your hands are underneath your shoulders and your knees are under your hips. When you inhale tuck your tail bone and round your neck. As you exhale, arch your back and look upwards.
#3: Plow Pose
This pose helps promote great circulation throughout the body. Lay on your back with your arms at your sides, palms facing down. Keeping your abs tight, bring your feet up and back over your head so your toes touch the floor. If your toes can’t touch the floor, it’s ok. Don’t push yourself. Do what is comfortable. Focus on your breath while you’re here and keep squeezing your abs.
#4: Reclined Spinal Twist
Bring your feet back over your head and lie flat. Extend your arms out to the sides and bring one leg over so you twist your spine. Your knee will touch the ground, but try and keep both shoulders on the matt. If this is difficult, find a spot where you aren’t straining yourself. Do this for 30 seconds on each side.
To round out this sequence, lay flat on your back, feet falling outwards, and palms facing up. You can do this for as long as you want. Follow your breath and let all your stresses and problems go away. Focus on the bed you are about to sleep in. Sleep is coming and that is all that should be on your mind.