Lie Down Yoga Before Bed, Reduce Stress and Sleep, Wake Up Feeling Great
Do you have difficulty falling asleep at night? You're not alone – about 30% of people experience sleep difficulties or insomnia. The most common cause of insomnia is anxiety, stress, and depression. While yoga may not solve all of these issues, it can help you reduce stress, relax, and improve your mood, which can improve your sleep quality.
The following yoga poses can be done directly in bed.Tips:You can play some relaxing music, or apply lavender essential oil to your palms and then take deep breaths to accompany these poses, to fall asleep faster.
1: Wall-Supported Extended Legs Pose
Prolonged sitting or standing increases spinal pressure. This yoga pose releases accumulated tension in the spine. It's also very helpful for leg fatigue because it lowers blood pressure in the veins and improves blood flow in the legs.
•Bring your hips closer to the wall (or bedhead, as shown in the diagram); the closer, the better. Raise your legs to the wall, angling your arms out to the sides to form a T-shape.
•Relax your whole body, relax your facial muscles, and gently close your eyes. To calm your mind, you can listen to soothing, relaxing music or focus your attention on your breathing, ensuring that your breathing is slow and even.
•Hold this pose for at least 2-5 minutes.
2: Kneecap Pose
This pose alleviates lower back pain and opens the hips.
- From the wall, lower your legs, bending your knees. Place the sole of your left foot on the wall.
•Extend your right leg over your left thigh; you can slightly move your right ankle to avoid pressure on the bone of the ankle. Keep your right foot bent, ensuring your right knee is safe.
•Pull your tailbone down towards the bed while maintaining a natural spinal curve to stretch your lower back.
•Use your right hand to gently push your right thigh towards the wall. You should feel a stretch, and the right hip should open.
•Then switch legs and hold for 2-5 minutes.
3: Frog Pose
Frog pose opens the hips, stretches the inner thighs, hips and groin. It can also lengthen the spine, stretch the shoulders and open the chest. Like other opening-hip poses, frog pose is great for relieving stress, anxiety and mild depression, helping you quiet down as you prepare for sleep.
•Start with Tabletop Pose, placing your elbows low to the bed and spreading your knees as wide as possible on the sides.
•As shown in the diagram, bend your knees and feet at 90 degrees. Keep your knees and hips in a straight line. If you have a mirror on the side, you can see that your knees and hips are on the same line.
•Lower your upper body to the bed, extending your arms forward to lengthen your spine and shoulders. You can place a pillow in front of your chest to support you and make you more comfortable.
•Pull your tailbone down towards the bed to feel the benefits of this pose.
•Close your eyes and observe your hips, focusing on your breathing. This is an excellent opening-hip pose, be sure you are in a comfortable position.
4: Rabbit Pose
This inversion can deliver more blood and oxygen to your brain and face. It helps reduce stress while also making your facial skin healthier and more radiant. Rabbit pose can also open the heart chakra, allowing you to practice self-love and relieve stress and anxiety.
•Kneel with your knees bent and your hips sitting on your feet.
•Lower your head to the front of your knees; the closer to your knees, the better. If possible, let your forehead touch your knees.
•Grasp your feet with your hands, holding your heels.
•Gently lift your hips, letting them leave your heels, curving your spine like a cat pose and lengthening your arms.
•You should feel a stretch in your neck and spine. With each exhale, engage your core and gently arch your back a little.
•5: Spinal Twist Lying Down
•Start with the Feigning Death Pose, lying on your back, legs extended.
•Bring your right knee up to your chest, opening your right arm to your right.
•Inhale, open your right shoulder, ensuring you touch the bed with it.
•Exhale, place your right knee on your left side. Look at your right arm.
•To deepen the bend, as you turn your right knee to the left, shift your hips to the right.
•To avoid injury to your lower back, pull your abdomen in and keep your right shoulder down, rather than pressing your right knee onto the bed. You can also place a pillow under your right knee.
•Continue to take deep breaths, and with each exhale, gently press your left hand on your right thigh.
•Hold the pose for 2-5 minutes. Then switch sides to practice.
This yoga pose stimulates digestion while increasing spinal flexibility. It opens and stretches the shoulders, helping to relax the spine and make you feel comfortable as you fall asleep.
6: Legs-Up-the-Wall Pose
This restorative pose helps you relax your body and mind, relieving pressure on your hips, groin and shoulders and giving them a good stretch. You can use several pillows to support and increase comfort, as shown in the diagram, place one pillow under your spine, and place another pillow under your head. If the stretch in your hips and groin is too strong, you can also place a pillow under each knee.
•Extend your legs, arms at your sides, palms facing up, and lie comfortably.
•Bend your knees, bringing your feet together as much as possible towards your hips. If you feel discomfort, simply lower your feet until your hips and thighs feel stretched.
•Lift your chest and leave space between your shoulders to take a deeper breath.
•Your hips, knees and shoulders should naturally sink down. Hold this pose for 5-15 minutes.
When exiting the pose, bring your knees to your chest to relax your lower back. Then, extend your legs, ready to fall asleep.
