by Hillary Libby
Yoga Teacher & Ayurvedic Wellness Counselor
Most of us come to yoga by doing a series of yoga postures on a yoga mat, typically in a yoga class. The more you study yoga, the more you realize that yoga is a holistic practice and encompasses so much more than what you do on your yoga mat. You can do yoga anywhere...whether that be doing some breath work, meditating, or cultivating awareness of your body wherever you are. In this case, let’s talk about some simple shapes you can do in or around your bed to prepare for restful sleep.
Reclining Bound Angle Pose (Supta Baddha Konasana)
Courtesy of Yoga Journal
Lying down on your back, bring the soles of your feet together letting the knees drop open to the sides. Draw your feet toward your hips. Let the arms relax, palms facing up or down. Bring your awareness to the rhythm of your breath. This pose will release the hips and low back, can aid in digestion, and ease stress before bed.
Legs up the Wall (Viparita Karani)
Courtesy of Planet Ayurveda
Find yourself near a wall, or headboard or any supportive surface. You’ll snuggle your hips as close as you can to the surface while lying down and gently draw your legs up, letting the wall or headboard support your legs. You might find it helpful to put a support (folded blanket or pillow) under your hips to elevate them slightly. Once you’ve gotten comfortable, slow your breathing and relax and stay a while. This pose is a gentle, restorative inversion. This can help relieve swelling or achiness in the legs, knees or ankles-especially after a long day of sitting or standing. It supports healthy circulation and helps the nervous system regulate, calm down and prepare for rest.
Reclining Twist
This is an easy one to do in bed! Draw the knees in slightly and let them drop together to one side. Arms can extend and if it feels comfortable for the neck, let the head drop to the opposite direction than the legs. Stay for a couple of minutes and then switch sides. This posture relieves tension in the spine and back muscles. It can also help promote healthy digestion and restores the nervous system.
Try one or all of these as part of your bedtime routine and drift off to a tranquil sleep.
