Typical poses for an evening yoga practice include forward bends, inversions and restorative poses, according to Iyengar instructor and "Yoga Journal" contributing writer Leslie Peters. You can also experiment with other poses, such as a tree pose or intense side stretch, for example, to see which best help you prepare for sleep. Sukadev Bretz, founder of Yoga Vidya, the non-profit network of yoga ashrams, advises practicing one to four hours after eating.
Standing Forward Bend
Stand facing the end or side of your bed. Soften your knees and bend forward, placing your forearms and crown of your head on the bed. If you feel that you can stretch closer to the floor, move away from your bed and bend so your upper body is close to, or against, your legs. Let tension and stress release from your shoulders, neck and face. Breathe deeply through your nose. Tilt your tailbone upward to increase the sensation of stretching the backs of your legs. Hold for up to one minute.
Cat and Cow Poses
Move to the floor so your hands are under your shoulders and knees are under your hips. Let your belly sink toward the floor, causing your tailbone to rise and chin to lift slightly, as you move into cow pose. On an exhale, round your spine to the ceiling, tucking your tailbone slightly forward and your chin toward your chest. Flow between the two poses, inhaling and exhaling. Avoid straining your neck and back. Practice for up to one minute.
Legs Up the Wall
Shoulderstand and headstand are common inversions you can practice before bedtime, but legs up the wall gives you a gentle way to invert if you are not comfortable with the more challenging variations. From a seated position with either with one side of your body against the wall, or fully facing it, swing your legs up the wall and lie on your back. Place a folded towel or blanket under your lower back for support, if desired. Rest your arms comfortably by your sides. You can flex or point your feet as you hold the pose for up to fifteen minutes.
Relaxation
Try relaxation, also known as corpse pose, either on the floor or your bed. Lie completely flat without a pillow under your head. Although your legs remain straight, let your feet splay out to the sides and keep your arms resting a few inches away from your waist. Turn your palms up and close your eyes. Breathe deeply in and out through your nose. Try contracting every muscle in your body, and then releasing them with an exhale. Focus on your breathing and the space in between thoughts. Hold the pose as long as you like.
Member Comments