All people can practice and enjoy yoga, regardless of their age, or body type.
However, to some people, this discipline can not only be physically challenging but intimidating too.
But you don’t need to be a human rubber band to enjoy the yoga benefits, such as stress relief, reduced blood pressure, and improved memory.
The following “bedtime yoga” poses are ideal nighttime routines since they can relieve stress and ease stiff muscles, thus enabling quality sleep.
The assistant professor of exercise science at San Diego’s Miramar College, Jessica Matthews, recommends finding the right type of stretches for your body, before starting this routine.
Even though the following stretches are pretty gentle, you should still consult your doctor before beginning a new exercise routine.
We present you with ten simple yoga poses which can be done in the comforts of your bed.
1. Mindful Meditation
This yoga pose is perfect for those who want short quiet reflection before hitting the sack. Sit in a cross-legged position that’s comfortable for you. Allow your spine to lengthen, and your arms to relax, and take 3 deep breaths. Although this might take some time, try to clear your mind and focus on deep breathing.
2. Forward Bend
This pose is ideal for those who want one last good stretch before bed. Begin by sitting on your bed and carefully folding your body forward to bring your fingertips close to your toes. If reaching your feet is not comfortable for you, try reaching your thighs, shins, or ankles. Pay attention to your exhaling, since it will help you deepen the stretch.
3. Child’s Pose
Take a kneeling position on your bed, making sure your toes are together behind you. After that, spread both knees hip-width apart. Then, carefully lean down to lie between your thighs. Remain in this position as long as you can and focus on deep breathing.
4. Winding Down Twist
This yoga pose stretches your upper body and spine. Sit on your bed with your legs crossed and place the right hand on the left knee. Your left hand should be put on the bed behind you. Carefully twist your upper body to the left side, as well as your head so that you gaze across the left shoulder. Take deep breaths, and slowly return your body to the center. Do the same twist with the opposite side of your body.
5. Reclining Goddess
This pose requires lying completely flat on your bed, so it’s pretty relaxing. Lie on your back with bent knees. Press your soles together, and allow your legs to hang on one side. Your arms can fall to your side. Put a pillow under each knee if you feel strain or cramping in your legs.
6. Legs On The Wall
According to the yoga instructor and co-founder of Boston’s Health Yoga Life, Vyda Bielkus, this pose eases tension in your legs, and it’s an alternative way to clear your mind if you find meditating hard. First, sit on your bed with your face pointed at the wall. Lie on your back and stretch your legs up on the wall. Your arms should fall by your side, and your palms facing up. Feel the stretch in the back of your legs, while breathing gently.
7. Rock-A-Bye Roll
This pose is similar to the happy baby pose, so it’s rather calming but at the same time physically stimulating. First, lie down on your back, and then pull your knees towards your chest in the way that you will hug them. Then, cross the ankles together and hug your shins. Breathe in and rock your body forward to take a sitting position, and then roll back, while breathing out.
8. Pigeon Pose
Although the pigeon pose is one of the more intense yoga poses, it’s extremely beneficial for your tired legs. Place your hands and feet flat on your bed, with your hands shoulder-width apart. Your left knee should come forward, between your hands, while the right leg is stretched behind you. Breathe out, and fold your body over the left knee. Remain in this position as long as it’s comfortable for you. If possible, keep the pose for a few minutes, and then switch to the opposite side.
9. Easy Supine Twist
This yoga pose is ideal to do in the mornings before you get up and start your day. Lie on your back, and bring your knees carefully towards your chest, so that you will hug them. Use your left arm to hold your shins, and bring your knees down to the left side of the bed. Your head should follow the movement and turn to your left. Remain in this position for a little while, and then do the same thing on the opposite side.
10. Fish Pose
You may find the fish pose a bit hard at the beginning, especially if you have a sore back, but it’s surely worth trying. Lie on your back and put your hands under your hips. Carefully lift your chest, and slowly pull your head backward. After a little while, come back down and do the same procedure.