Yoga is a great way to help ease your body into sleep. However, many people wake up in the night or can simply feel restless once lying down. We all know there’s nothing worse than abandoning your cosy mattress once you’re already horizontal.
That’s why we’ve compiled 5 great yoga poses which you can do on or in your bed, so you don’t have to get up again to feel relaxed.
Seated Forward Fold – Paschimottanasana
Starting seated, bring your legs into a comfortable cross-legged position and walk your hands as far forward as possible. Breath in and hollow out your stomach allowing yourself to forward fold into your legs. On the exhale allow the weight from behind you to push yourself forward. Take 5 long shallow breaths, going deeper into the stretch each time.
Legs Up Wall – Viparita Karani
Start facing the wall or the headboard and lie on your side to move your bum against the wall. Make sure your lower back comes in to contact there and place your legs up the wall flexing the toes back to the shins. Try and get your legs as straight as possible, flush against the wall. For an extra flush of toxins raise your arms also into ‘deadbug’ position. Or simply stretch the arms out wide and try to stay in this position for 7 minutes with your eyes closed!
Reclining Butterfly – Supta Baddha Konasana
Lying on your back, bend your knees and bring the soles of your feet in together, pulling them into towards your body. Inhale slowly but firmly to pull your legs in closer, and exhale to allow the knees to go towards the end of the bed, stretching out the hips. Stay in this positions for five slow soft breaths.
Reclining Twist – Supta Matsyendrasana
Find room to have your arms stretched out in a T position from the shoulders and lie back, bringing your knees into your chest. With your palms faced down, relax your shoulders into the mattress. As you start to move your knees over to the right, shift your gaze to the left. This allows your legs to come all the way over to the right and rest on the bed. Close your eyes and take five breaths to feel the stretch, then repeat on the other side.
Corpse Pose – Sivasana
Settle into a comfortable position on the mattress where you feel your back and body really sinking into the bed. Allow your feet to naturally fall open and wriggle the lower back into the mattress. Keep your arms at 45 degrees from your body, with your palms facing up. Relax your shoulders and the back of your head into the bed, trying to keep your head facing up to the sky, and softly close your eyes. Focus on your breath coming in at the base of the feet, traveling all the way up your body and into your face and as you exhale through the mouth. Then visualize the breath you breathe back in traveling all the way down the body again. Continue for five breaths or until you gently drift off.
While these yoga poses should make it much easier for you to fall asleep, that can’t be guaranteed. As everyone has different things which keep them awake, there’s no one-size-fits-all solution. However, yoga for the bed is a great way to relax your body and mind, and being able to do it from the comfort of your own comfortable mattresses makes it all the better.