Relax Before Bed With This 20 Minute Yoga Routine
Yoga as a bedtime routine can help you relax, fall asleep faster, and get more rest so you wake up refreshed. If you don’t have a proper routine, try this 20 minute practice to help you unwind after a long day.
The exercise in the video above focuses on breathing and light stretching. Since this sequence is mostly restorative yoga , focus on slow movements and muscle relaxation in each pose. Some positions use props, such as a heavy blanket or comfy pillow, to help you relax, so grab them before starting. This routine includes:
- Deep breathing exercises : Take a few deep breaths in and out through your nose to release tension and clear your mind at the beginning and end of this activity.
- Neck twists : Tilt your head back and swing your neck from side to side.
- Outstretched leg stretch: In a seated position, extend one leg and bend the other leg so that the heel is close to your body. Stretch slowly towards the toes of the outstretched leg. Swap sides and repeat.
- Reclining Butterfly : Bring your feet together in a butterfly stretch, then slowly bring your upper body back until you lean back on your elbows and take a few deep breaths. Set the rest of the way back, resting your head on the pillow, place your hands on your stomach and inhale deeply with your stomach.
- Spine stretch : Bring your knees to your chest and gently rock back and forth, massaging your spine. Bring your legs down, turn them to the side and hold. Swap sides and hold.
- Floating Bridge : Place your feet on the ground and slowly raise your hips while supporting your weight on your feet, back, and shoulders. Lower your hips and repeat two to three times.
- Corpse Pose : Lie on your back, stretch your legs and arms, and focus on relaxing your body and breathing deeply. Cover yourself with a heavy blanket and a pillow under your head if you want to truly relax.
As you follow your daily routine, pay attention to the areas where you feel tension and try to relax those muscles. At the end of a long day, you may unconsciously clench your jaw or lift your shoulders.
Yoga before bed | Yoga with Adrien