Thursday, September 8

8-Minute Workout: Yoga for Better Sleep

Try this 5-move yoga routine to relax your body and mind before sleep. The best part? Each pose can be done in bed!

                                                            Upside-Down Relaxation
                                                            Minutes: 0:00-2:00

  • Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
  • Lie back and extend your legs up the wall.
  • If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
  • If it's not enough, scoot closer.
  •  Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in    the   backs of your legs.
Winding Down Twist
Minutes: 2:00-3:00

  • Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand   on the bed behind your tailbone.
  • Gently twist your torso to the left.
  • Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then return to center and repeat on opposite side.
                                                      Nighttime Goddess Stretch             
                                                       Minutes: 3:00-5:00

  • Lie on your back with knees bent.Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.
  • Rest your arms on the bed.
  • If you feel any strain, elevate your legs by placing a pillow underneath each knee.

                                                  Child's Pose
                                                  Minutes: 5:00-7:00

  • Sit up comfortably on your heels.
  • Roll your torso forward, bringing your forehead to rest on the bed in front of you
  • Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
  • Hold the pose and breathe.

                                                    Rock-a-Bye Roll
                                                    Minutes: 7:00-8:00

  •  Lying on your back, hug knees in to chest.
  • Cross your ankles and wrap both arms around your shins with clasped hands.
  • Inhale and rock your body up to sit; exhale as you roll back.
  •  Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep

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