Yoga is an empowering practice that your soul will thank you for sooner or later. Yoga stretches can be applied in numerous ways depending on your current needs or preferences. It is based on powerful movements that enable your body to connect with your mind, bring awareness to your breath, and will eventually result in your improved wellbeing. Yoga stretches can be performed anytime during a day, whether you prefer morning, noon, evening or even late night – it works either way as long as you’re committed to the practice. However, this time I’m bringing you a dose of yoga stretches that do wonders when performed right before going to bed. These 8 movements will help your body recover quicker, ease your mind and relax your muscles way in advance so that you can restfully fall asleep!
1. Locust Pose (Salabhasana)
Remember to control and focus on your breath during the yoga practice – it is extremely important! To perform Salabhasana simply get to your Plank Pose first and then gently lower your belly and lay. Let your palms touch behind your back and inhale while lifting your arms and chest. keep the pose for a minute, or roughly 15 breaths. Release your hands and push back to Downward-Facing Dog, and exhale.
2. Standing Forward Bend (Uttanasana)
This is a great yoga pose to stretch your back muscles as well as your legs and arms. What you need to do is to place your feet hip-width apart while slightly bending the knees. Lengthen down and hold your elbows or toes, and allow the anger and stress to come out of your body and to ease your mind. Take full 15 deep breaths and rise up by releasing your arms and slowly rising.
3. Legs-up-the-wall Pose (Viparita Karani)
Yoga stretches can release any tensions in your body as long as you let them do the job. This yoga pose will help relax your calves and let the blood circulation flows slightly faster. If you lead a sedentary lifestyle then this exercise is much recommended for people like you! Sit close to the wall and slowly lie down. Move your bum as near to the wall edge as possible and straighten up your legs. Rest 2 or 3 minutes in this position with your arms by your sides.
4. Reclining Hero Pose (Supta Virasana)
Take a deep breath and sit on your shin slowly exhaling. Place a bolster or a pillow under your back, separate your ankles and sit between your feet. If you feel like your head is placed too low, support it with a blanket or another pillow to adjust it to your needs and comfort. Take around 40 deep breaths and relax.
5. Child’s Pose (Balasana)
Sit on your calves and gently rest the chest on your thighs. Straighten your arms and allow yourself to stay in this position for 10 breaths. You can repeat this exercise again if you wish as it eases your anxious mind and relaxes your back muscles.
6. Cat-Cow Stretch (Marjariasana)
I believe Marjariasana is one of the most popular and well-recognized yoga stretches in the world! It is very simple to perform too and works in favor of your body and mind. If you cycle through these exercises in controlled movement, it will help you release back tensions and relax your neck and shoulders too.
7. Spine Twist
Remember to take care of your spine too, and the best exercise for that is the Spine Twist. Simply lie down, bring one leg up and twist it to one side while turning your head to the other. Repeat the exercise for the other leg too, and keep it up for 1 minute or 2.
8. Corpse Pose (Savasana)
End yoga stretches sequence with Corpse Pose! Lie down, let the tensions go away and allow your muscles to completely relax. Focus on your breath and stay in this position for 2 or 3 minutes.