10 Minute Bedtime Yoga in Bed Routine for Relaxation and Better Sleep
Extended Child's Pose
We begin our practice with an extended Child's Pose. Start by kneeling on your mat and then gently lower your hips towards your heels as you reach your arms forward. Allow your chest and forehead to rest on the mat, and take a few deep breaths in and out through your nose. This calming pose helps to relax your body and mind, and it's a great way to release any tension or stress from the day.
Thread the Needle
From Child's Pose, we move into a gentle twist called Thread the Needle. Extend your left arm underneath your right arm and lower your left shoulder and ear to the mat. You can add a half bind by reaching your right arm around behind you, with the back of your right hand touching your left hip. Take a moment to settle into this pose and feel the gentle stretch in your upper back and shoulders. Breathe deeply and allow your body to relax.
After a few breaths in Thread the Needle on the left side, gently switch to the other side. Extend your right arm underneath your left arm and lower your right shoulder and ear to the mat. You can add a half bind by reaching your left arm around behind you, with the back of your left hand touching your right hip. Take your time to find a comfortable position and feel the stretch in your upper back and shoulders. Remember to breathe deeply and let go of any tension or tightness.
Extended Child's Pose Variation
Return to an extended Child's Pose, but this time, take your knees wider and allow them to fall off the sides of your mat. This variation helps to lengthen your inner thighs and provides a deeper stretch. Find peace with your postures, transitions, and breath as you settle into this pose. Embrace any sensations that arise and let go of any expectations or judgments.
Cat-Cow Spinal Waves
From Child's Pose, come up to a tabletop position and start moving through Cat-Cow Spinal Waves. Inhale as you drop your belly towards the mat, lifting your gaze and tailbone. Exhale as you round your spine, tucking your chin and tailbone. Continue flowing through these movements, synchronizing your breath with your movements. Feel free to add any other movements that feel good for your body, such as gentle side stretches or hip circles.
Downward Facing Dog
From tabletop position, tuck your toes and lift your hips up and back into Downward Facing Dog. This pose is a wonderful way to stretch and lengthen the entire body. Feel free to explore movement in this pose, such as pedaling your feet, bending your knees, or shifting your weight from side to side. Pay attention to how your body feels and appreciate the sensations that arise.
From Downward Facing Dog, bring your right knee to your right wrist and open towards the right side of your mat for Half Pigeon pose. Slowly surrender down, allowing your hips to sink into the mat. Take your time and find a position that feels comfortable for you. Remember to breathe deeply and let go of any tension or resistance. Half Pigeon is a great pose for releasing tightness in the hips and promoting relaxation.
After spending a few breaths in Half Pigeon on the right side, gently switch to the other side. Bring your left knee to your left wrist and open towards the left side of your mat. Take your time to find a comfortable position and allow your body to surrender and relax. Breathe deeply and let go of any thoughts or distractions. Half Pigeon is a powerful pose for releasing emotional and physical tension.
Final Downward Facing Dog
From Half Pigeon, make your way back to Downward Facing Dog. Take a moment to appreciate any sensations in your body and breathe deeply. This pose helps to energize and rejuvenate the body while also promoting a sense of calm and relaxation. Feel free to explore any movements or variations that feel good for you, such as walking your dog or finding stillness in the pose.
From Downward Facing Dog, inhale as you look up and step your feet all the way through to a seated position. Extend your legs in front of you and then slowly lower yourself down onto your back. From here, make your way into a Happy Baby pose by grabbing onto your feet or ankles. Gently rock from side to side, massaging your lower back and hips. This pose helps to release tension in the lower back and promotes relaxation.
From Happy Baby, draw your knees together and reach your arms out by your sides. Keep your knees together as you lower them down to your left side. You can turn your chin to the right for an additional stretch. Breathe deeply and feel the gentle twist in your spine. After a few breaths, bring your knees back to center and switch to the other side. Lower both knees down to your right side and turn your chin to the left. Allow your body to relax and surrender into the twist. This pose helps to release tension in the spine and promotes a sense of calm.
After the Supine Twist, bring your knees back to center and place your hands on your shins. Feel your belly press into your thighs as you gently release into Shavasana, also known as Corpse Pose. Take space with your eyes gently closed and allow your whole body to become heavy and soft. Release any tension or tightness, and simply melt into the surface beneath you. Stay in this pose for as long as you like, savoring the sensation of deep relaxation and peace. We hope that this practice has helped you unwind, release tension, and prepare your body and mind for a restful night's sleep. Remember to listen to your body and modify any poses or movements as needed. Regularly incorporating a bedtime yoga routine into your evening ritual can have profound effects on your overall well-being and sleep quality. So, make it a habit and enjoy the benefits of a calm and peaceful sleep. Sweet dreams.