Before Bed Yoga Sequence

Everyone always says "No electronics at least an hour before bedtime", and while I do know this is extremely important for getting a good night sleep, it's not always feasible. If I'm already up until 2am doing school work, I'm not going to stay up for an extra hour just to get in my electronic-free hour. So, I created this before bed yoga sequence. While it probably isn't as great as not using electronics, it definitely helps calm my body and mind and helps me fall asleep very easily.

  • Standing Forward Fold - Start standing tall with your legs hip-width apart. Fold forward at the hips, until your hands reach the ground (or close to it) and your torso is close to your thighs. Make sure you release your neck so your spine stays in one straight line. If you can't place your hands on the floor, bend your knees slightly to avoid putting strain on the backs of your knees. Hold for 20 deep breaths. 
  • Child's Pose - Sitting on your knees, fold your torso over so your forehead is on the ground and your arms are on the floor behind you, by your tailbone. This is a great way to relax your hips and can help relieve back pain. Hold for 20 deep breaths. 
  • Legs Up on Wall - Lie on your back, your tailbone pressed up against the wall, and rest your legs straight above you on the wall. Try to keep your legs as straight as possible, however if this puts too much strain on your hamstrings, bring your tailbone a little further away from the wall (so you make more of a triangle with the wall). Make sure you keep your back flat against the wall and keep your feet completely relaxed. Hold for 20 deep breaths. 
  • Rock 'n' Roll - Lie on your back and hug your knees into your chest. Roll back and forth on your back, carefully trying to feel every vertebrae on the floor. This should feel like a gentle massage on your back, and if it hurts to much, make sure to find a carpet or mat to complete this on. Roll back and forth 20 times. 
  • Lying Spinal Twist - Lie on your back with your legs extended and your arms in a T-shape. Bring your right knee over so its bent at a 90degree angle on the opposite side of your left leg and look back at your right hand (here's an image if this is more helpful) You should feel a nice stretch and elongation of the spine. This pose has also been said to help with digestion, which is perfect for right before you go to bed. Hold on each side for 20 deep breaths. 
  • Savasana - This one looks very simple, however the real challenge is allowing yourself to relax while staying engaged. Lie on your back with your legs extended in front of you and your hands, palms up, by your side. This is considered a resting position, but you don't want to just let your mind wander. Try holding for 20 deep breaths, this will give you a great chance to practice your meditation and calm your mind before crawling into bed. 
Ok, so here's a quick yoga sequence that's perfect for bedtime. I don't do this every night, but when I do, I find this so effective. Comment down below if you try this out with your thoughts, and share anything else you would love to add to it! 



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