2/15/2017 6YogaPosesYouCanDoInBedBeforeSleepingForBetterHealth

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6 Yoga Poses You Can Do In Bed Before Sleeping For Better Health
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Sometimes, its hard to unwind after a long day, and it can be dif cult to fall asleep even when you are exhausted.
Fortunately, there are many ways to relax after the day is done that can help you fall asleep. One way is to practice some
yoga in the best place on earth: your bed. Now lets get started so you can start sleeping better tonight.

1. Childs Pose

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1. Sit up comfortably on your heels.

2. Roll your torso forward, bringing your forehead to rest on the bed in front of you.

3. Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
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3. Lower your chest
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4. Hold the pose and breathe.

Health Bene ts

Releases tension in the back, shoulders and chest

Helps alleviate stress and anxiety

Flexes the bodys internal organs and keeps them supple

Calms the mind and body

Encourages strong and steady breathing

2. Thread the Needle Pose

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1. Begin on your hands and knees. Place your wrists directly under your shoulders and your knees directly under your
hips. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze
downward.

2. On an exhalation, slide your right arm underneath your left arm with your palm facing up. Rest your right ear and
cheek on the bed, then gaze toward your left.

3. Keep your left elbow lifting and your hips raised. Do not press your weight onto your head; instead, adjust your
position so you do not strain your neck or shoulder.

4. Soften and relax your lower back. Allow all of the tension in your shoulders, arms, and neck to drain away.

5. Hold for up to one minute. To release, press through your left hand and gently slide your right hand out.

Health Bene ts

Gently compresses the muscles of your upper chest.

Opens the upper and outer muscles of your shoulder.

Detoxi es and calms your body with the slight twist.

Sends fresh blood to your upper extremities.

3. Supta Virasana

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1. Place your hands by your sides.

2. Exhale and lean backward toward the bed.

3. Take your weight onto your hands and then your elbows and forearms.

4. When you are leaning on your elbows, put your hands at the back (on the pelvis)

5. Now release the buttocks and lower back by pushing yourself downward toward your tailbone.

6. You can nish reclining by going onto the bed or by reclining onto a support. If you are using blankets for support
ensure that you have at least two of them at the same height. This will help to support your spine while you are moving
downward.
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7. Hold this posture for about 30 seconds and up to 1 minute.

Health Bene ts

It helps the digestive system to function better and improves digestion.

The tendons, ligaments and many smaller muscles in the knee are also stretched during this posture.

It helps to relieve tired legs.

This pose is also useful as it helps to relieve menstrual pain symptoms.

It stretches the abdomen, ankles, deep hip exors and thighs as well.

4. Viparita Karani

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1. Exhale. Lie on your back, making sure that the back of your legs press against the wall/headboard, and that the soles of
your feet face upwards. It will take you a little bit of movement to get comfortable in this position.

2. Place your buttocks a little away from the wall or press them against the wall.

3. Make sure your back and head are resting on the oor. You will nd that your body forms a 90-degree angle.

4. Lift your hips up and slide a prop under them. You could also use your hands to support your hips and form that curve
in your lower body.

5. Keep your head and neck in a neutral position and soften your throat and your face.

6. Close your eyes and breathe. Hold the position for at least ve minutes. Release and roll to any one side. Breathe before
you sit up.

Health Bene ts

It gives the front of the torso, back of the legs, and the back of the neck a good stretch.

It helps to relax tired, cramped feet and legs.

It relieves a mild backache.

This is an asana that helps to soothe and calm the mind.

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This is an asana that helps to soothe and calm the mind.
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5. Savasana

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1. Lie down on your back. As you recline on your bed, place your feet spread slightly apart from each other. Put your arms
at your side with your palms facing up. Your ngers should be curled up naturally.

2. Tighten and lift your legs. Inhale deeply as you tense your body. Tighten your buttocks and raise your legs slightly off
the ground.

3. Relax your body. Exhale, breathing inward as you release the pose. Lower your legs and unclench your st as you relax

Health Bene ts

Calms the brain and helps relieve stress and mild depression.

Relaxes the body.

Reduces headache, fatigue, and insomnia.

Helps to lower blood pressure.

6. Jathara Parivartanasana

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1. From Reclined Bound Angle Pose, stay on your back supported by the pillow and gently guide your knees together
using your hands.

2. Bring your knees over to the left with arms out by your side, palms facing up. Imagine your breath like a wave rippling
through your spine, releasing tension with each exhale. Stay here for a minute and then switch to the other side.

Health Bene ts

Improves digestion

Opens tight shoulders

Helps release lower back

Quiets the mind

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Day 5: No More Insomnia! Yoga Poses You Can Do On Bed For Better Sleep
21 SHARES

So, have you at least tried spearing some time at lunch for napping? Please do so, it really is for the best of you!

Im here to accompany you through this challenging journey!

Lets look at what you SHOULD do this time.

Why yoga is the best sleep pill

In 2004, Harvard Medical School conducted a research to investigate the effectiveness of yoga in helping with insomnia.
The researchers invited subjects with different levels of sleep problems to have a daily practice of yoga for 8 weeks. When
the experiment came to an end, it was found that all of the subjects experienced signi cant improvement both in their sleep
[1]
quality and quantity.

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Yoga is an effective treatment because it addresses insomnias physical and psychological aspects, saysthe research
leader,Sat Bir Khalsa, Ph.D., assistant professor of medicine at Harvard Medical School. Apart from relaxing your tensed
muscles and relieving any physical discomfort caused by muscle stiffness, yoga can also unwind your busy mind and adjust
the tempo of your breath. So doing yoga before bed is like sending signal to your body and mind, telling them to get
prepared for sleep.

We have picked out 4 of the best yoga poses for you:

1. Salabhasana
Salabhasana is known for helping to reduce stress while encouraging sleep. This is because the pose helps to relax the
muscles in your back and stomach, reliving indigestion and back pain. It also helps to sooth the chest and neck while
removing leg pain.

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1. Start by inhaling deeply in the plank pose.

2. Raise your shoulders up and clasps your hands together behind your back.

3. Exhale slowly and root the top part of your feet into the ground.

4. Inhale deeply as you slowly lift up your chest and arms.

5. Relax and hold this position while breathing slowly.

6. To nish the yoga pose, release your hands and exhale slowly, pushing your body into downward-facing dog.

2. Jathara Parivartanasana
This pose translates to stomach rolling around, and it is known to help with insomnia by relaxing the lower back and
helping with digestion.

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1. Start by lying on your back.

2. Bring your arms out to the side, with the palms facing down in a straight T position.

3. Slowly bend both knees into the chest.

4. Exhale slowly while you drop both knees over at the left side of your body.

5. Slide your knees as close to the left arm as possible. This twists the spine and the lower back, providing relief for the
muscles.

6. Hold this position for 5 to 10 minutes, then repeat on the other side of your body.

3. Upavistha Konasana
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Upavishta Konasana removes tension from the lower back, legs and groin. It can also relieve arthritis and ease sciatica, and
it is great for relaxing the mind.

1. Start by sitting upright on the oor with a straight back.

2. Extend your legs in front of you into a V shape, placing your hands on your buttocks for balance.
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3. Dont stretch your legs too far apart this position should be comfortable.

4. Inhale and push backward to lengthen the spine, then exhale and bend forward from your hips.

4. Supported Savasana
This is the nal pose before you go to sleep, as it really helps your mind to relax.

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1. Lie back, letting

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2. Focus on breathing slowly and deeply, and close your eyes. Lay like this for at least 5 minutes.

3. Come out of the pose by slowly drawing your knees into your chest, then lie down to sleep.

Demonstration
Wow! Youve got your Phase 1 completed, its awesome youve made so far! Now you know how to sleepto get a strong
nervoussystem.

So what else you should do besides learning ways to sleep better? Well its all about how to control your stress level!

Reference
[1] ^ National Center for Biotechnology information: Treatmentofchronicinsomniawithyoga:apreliminarystudywithsleepwakediaries
(https://www.ncbi.nlm.nih.gov/pubmed/15707256%20%20)

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