When you start a sleep routine, you may be looking for a routine that is for better sleep and relaxation. The closest you get to having yoga in your sleep routine is to add it in as a meditation option in the lotus position. You may not even think about yoga as something that can help you with sleep, but it can. Here is a step by step bedtime yoga for better sleep that you can do in or beside your bed before sleep.
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Downward Facing Dog
The downward facing dog pose is the most common pose and where you should start. It works out the leg muscles and back muscles to remove tension. The concept of this pace is to make a triangle with your both. Your feet are flat on the mat and your hands are in front of your feet, making a triangle with the rear as the point. This can be modified overtime to be easy on the body and slowly move the feet and hands closer to make it a tighter more flexibility building move.
Side Angle Pose
Moving out of the downward facing dog pose, you can easily move into the side angle pose. This has you rising up to a standing V shape with the core being the point of the inverted V and your feet spread out flat on the ground. Raise your arms and lean to one side and then the other. Your goal with this is to stretch your side muscles and do it slowly to work out any tension. You will hold and breath slowly through each side for at least twenty seconds.
Moving out of the side angle pose, bring your feet together and bend at the waist. The idea with this bend is to be able to put your hands flat on the floor in front of your feet. Though this may seem like it is impossible to do, you can work your way to this. The key point at first is to bend at the waist and try to touch your toes without causing harm to your body.
Once you have finished the forward bend, you can move to a sitting position. The ideal position is called the lotus pose. This has you sitting with your legs crossed and your hands turned palm up on your knees. You can then close your eyes and begin your breathing techniques in slow steady meditative breaths.
The final pose is the corpse pose. This is done by laying flat on your back with your legs out, just slightly further than a shoulder width apart. The soles of your feet should be facing outward. Your arms should be at a 45 degree angle out to your sides with your palms facing up. Lay in this pose for several minutes, breathing slowly.
By doing this routine as the end of your sleep ritual, you can find that you will sleep better over time. This can be tougher to do if you share the bed or have kids, but you can work around that and get your yoga routine in for bedtime and better sleep.