Having trouble falling asleep? According to experts, most of us are! But don't just stare at the ceiling or start watching TV (or obsess over those bills). Instead, do these stretches right before bed to fall asleep faster and sleep better.
Remember: With each pose, breathe in and out through your nose for a calming effect on the nervous system.
The Swan
What you'll need: A pillow
Targets: Neck, shoulders, back, hips, and legs
1. Sit on floor with pillow in front of you.
2. Bend left knee, bringing sole of left foot to right inner thigh.
3. Lift butt and extend right leg behind you.
4. Staying centered, gently hinge forward from hips, placing head on pillow.
5. Extend arms forward, elbows slightly bent.
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6. Hold for 8 to 10 breaths. Roll back up. Switch legs; repeat.
The Bridge
Targets: Hips and legs
1. Lie faceup with knees bent, feet flat on floor, arms extended by sides, palms up.
2. Keeping shoulders down, engage abs and press into heels to lift hips and back to form a diagonal line from shoulders to knees.
3. Hold for 8 to 10 breaths; lower.
The Bend
Targets: Neck, shoulders, back, and obliques
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1. Sit on pillow in a cross-legged position.
2. Place left hand on floor to side of hip, left elbow slightly bent.
3. Extend right arm by ear.
4. Lean to left, keeping butt on floor, shoulders down.
5. Hold for 8 to 10 breaths. Switch sides; repeat.
The Doll
Targets: Neck, shoulders, back, and hips
1. Stand with feet hip-width apart, knees slightly bent.
2. Place right hand on left elbow, left hand on right elbow.
3. Bend over from hips, letting arms and head hang down.
4. Hold for 8 to 10 breaths.
5. Gently roll back up.
There are also some yoga stretches that can special benefits at night too.
Up The Wall (Viparita Karani)
Sit facing wall and lie onto your back. Moving buttocks as close to wall as possible, lift legs and rest the back of legs against the wall, legs perpendicular to the ground. Rest with your arms out to sides, palms up. Hold for 15 seconds.
Anyone who spends the day on their feet can benefit from this stretch.
Seated Forward Fold (Paschimottanasana)
Sit on the ground, back straight, legs together and stretched out in front of you. Flex feet (keeping them active) and bend forward from hips, reaching for toes (or as far as feels comfortable) with hands. Hold for 15 seconds.
The farther you stretch here, the more you'll feel it in the back of your legs.
Corpse Pose (Savasana)
Climb into bed and lie down, legs slightly apart and stretched out in front of you, arms long by your sides with palms up. Close your eyes and bring focus to breath. Hold for 15 seconds or until you fall asleep.
The best way to end the day is to let go of everything you're holding onto, especially stress.
