Be at peace before you go to bed. It is always a good idea to stretch before you fall asleep – your body will thank you in the morning! Yoga is the most artistic and relieving form of movement. These five asanas are perfect stretches that you can do from your bed.
5) Viparita Karani (Legs up the wall)
The Sanskrit word viparita means “inverted,” and karani translates to “in action.” Place your lower back about six inches away from a wall and place your feet on the wall. It is best to place a blanket or pillow under the lower back for support when doing this pose.
It is not always necessary to press your legs firmly against the wall for this pose to take effect because the fluid that builds up in the lower areas of your body will have an opportunity to flow with your legs in the air. Simultaneously, blood flow is reverted towards your head which promotes proper circulation.
4) Balasana (Child’s Pose)
This name derives from the Sanskrit word for the child: bala. It Is good to complete this posture following Viparita Karani because it is a counter asana. This means that the Balasana and Viparita Karani have opposing qualities.
Kneel on the bed and bring your feet together. Widen your hips as far as it is comfortable. Lay your head between your knees. Supporting your head and torso with a pillow can help relieve back pain too.
3) Gomukhasana (Cow Face)
This stretch is one of the more flexible ones you can do, but that is a good thing. Flexibility is highly important for the improvement of joint movement which can diminish musculoskeletal injuries. It will also improve your posture. In this stretch, extend your legs in front of your body.
Cross your right knee over your left and bend your legs so that the knees are stacked. Bring your right arm out to your side. Bring it behind your back and reach upwards towards your shoulders with your palm facing outward. Bring your left arm to your side. Bring it up and over your shoulder. Link your hands together. There are different variations of this pose, but each one stretches the hips, shoulders, and chest.
2) Ardha Apanasana (Knee To Chest Pose)
Bring your knees to the chest alternate extending one leg and bending the other. Keep your back, shoulders, and neck flat on the ground. This asana stretches both your hips and glutes. This stretch is great for relieving back pain.
1) Supta Matsyendrasana (Supine Twist)
Yoga outlet claims that this pose is relieving after practicing backbends. It can be done with either one bent leg or by bending both as explained in these instructional videos. Begin with the right leg to the chest. Twist and bring the right leg over the left, lowering the right knee to the ground. Place left hand over right knee and stretch right arm outward towards the right. This pose stretches shoulders, hips, and lower back.
After completing these yoga positions, your body and mind will feel relaxed and ready to sleep. Wake up remembering that each day is a perfect opportunity to start over.