8 Bedtime Yoga Stretches for Deeper, Restful Sleep

Tossing and turning at night again, and can wake up feeling like you've had your fill before the day even starts. When you have a mind racing and a body holding on to the tension from the day, it is impossible to achieve a deep rest. Luckily, a relaxed bedtime yoga routine can help to change your evenings and give your nervous system the cue that it is time to unwind.

Moving through a few simple stretches before snuggling up under the covers helps to lower your heart rate, release muscular tension and quiet the busy mind. Let us discuss the ways in which incorporating mindful movement into your evening routine can build a pathway to rejuvenating sleep for the evening.

Why Yoga Can Improve the Quality of Sleep

Yoga does much more thanFlexibility. Gentle stretching coupled with belated and focused breathing stimulates the parasympathetic nervous system - your body's "rest and digest" system. This change helps reduce the level of cortisol, and this decrease reduces stress and anxiety.

Whether you exercise informally at home or you have learned basic techniques at an accredited yoga school, the focus on breath and physical awareness teaches you how to let go of stored physical tension. For those who are deeply passionate about this mind-body connection, jumping off the deep end into yoga teacher training in India, can so often open up the discovery of just how incredibly these ancient practices regulate our body's natural sleep cycles. However, you need not be an expert to enjoy the benefits. A few minutes of gentle stretching on your bedroom floor is all you need to do.

8 Relaxing Bedtime Yoga Stretches

Try to do these 8 stretches every day before bed so your body can be ready for its deep sleep.

1. Child's Pose (Balasana)

How to perform it: Get on your knees on your bed or on your yoga mat with your big toes together and knees spread wide. Exhale as you fold forward so that your torso is resting between your thighs. Extend your arms in front of you and gently rest your forehead on the ground. Hold for fifteen to twenty deep breaths.

Benefits: This is a relaxing posture that gently stretches the hips, thighs, and ankles while relaxing the brain and alleviating stress.

2. Legs Up the Wall (Viparita Karani)

How to do it: Sit sideways against a wall. Gently lean back as you swing the legs up the wall. Your hips should be as close to the wall as is comfortable. Rest your arms beside you with your palms up. Close your eyes and take in deep breaths for up to five minutes.

Benefits: This is a mild inversion which relieves tiredness in the legs and feet, stretches the hamstrings and calms the central nervous system.

3. Reclining Bound Angle Pose (Supta Baddha Konasana)

How to perform it: Lie on your back, face up. Bend your knees, join the soles of your feet and allow your knees to split open to the sides like a book. Place one hand on your heart and the other hand on your belly to feel your breath.

Benefits: This pose releases tension in the hips and groin, which are areas where we often hold emotional tension.

4. Supine Spinal Twist (Supta Matsyendrasana)

How to do it: Lie on your back and hold the knees up to the chest. Extend arms out to a T-shape. As you exhale, bring both knees to the right side while trying to keep your left shoulder against the ground. Hold for a couple of breaths, and switch sides.

Benefits: Twists help to decompress the spine and massage the digestive organs, letting out stiffness that is built up during the day from sitting.

5. Cat-Cow Stretch (Marjaryasana-Bitilasana)

How to Perform It: Start in hands and knees position. Inhale, pull your belly down toward the floor, and push your chest up and tailbone (Cow Pose). Breathe in and round your spine down to the ceiling and tuck your chin to your chest (Cat Pose). Flow between these two movements five-ten times.

Benefits: This is a dynamic flow that will stretch the lower back, hips and core muscles and also helps to coordinated your breath with movement to calm the mind.

6. Standing Forward Bend (Uttanasana)

How to perform it: Stand with feet hip width apart. Exhale and fold your torso over your legs at your hips. Keep a soft bend in your knees. Let your head and arms dangle heavily, or grab opposite elbows.

Benefits: Folding forward gently stretches the hamstrings and lower back encouraging blood flow to the brain to relieve mental fatigue.

7. Happy Babies Pose (Ananda Balasana)

How to perform it: Lie on your back, pull your knees toward the chest. Grip the sides of your feet with your hands. Open your knees slightly wider than your torso and bring them to your armpits. You need to keep your ankles directly over your knees.

Benefits: This fun posture helps to open tight lower back muscles and open the hip allowing for a deep feeling of relaxation.

8. Seated Forward Bend (Paschimottanasana).

How to do it: Decide to sit on the floor with the legs out straight in front of you. Inhale and lengthen your spine, and exhale as you rise forward to your toes. Keep your neck relaxed and do not force the stretch.

Benefits: This sitting stretch helps to calm the nervous system, stretches the whole back of the body and helps to calm a busy mind.

Prepare for Your Best Sleep

Being able to have a consistent night time routine is critical to optimal health. By spending only 10 to 15 minutes in these bedtime yoga stretches, you will be able to physically and mentally shift away from the wants of the day into a state of deep rest.

Tonight, dim the lights, quieten your phone and roll out your mat. Listen to your body, take deep breaths and let these gentle movements help you drift into a peaceful slumber. Sweet dreams!