Before Bed Yoga Flow
This chilled out flow will ease fatigue and stimulate the parasympathetic nervous system, which is the body’s natural mechanism to help us feel relaxed. It starts in Childs pose with a twist, then systematically targets those typically tight spots from our shoulders to hips, glutes, and hamstrings. This tension does not bode well for a restful nights sleep.
This flow is not about seeing how far you can go with each stretch, so find that space in the pose where it “hurts so good, but no sharp pain”. Hold each pose for 5, 10, or even 15 breaths because it takes time for our muscles to release. And the best part? You can do this flow in your bed or on the floor. It’s up to you.
So let’s get started:
How it works: Settle into a comfy spot on your bed or the floor and follow along below.
You’ll need: Enough space for you to lie down with legs extended. Yoga block, pillow, towel, or blanket are optional.
Childs Pose
Start on hands and knees. Shift hips onto heels, keeping arms stretched out. open knees wide to open the hips or keep them together for more lower back support. Place a block, pillow, towel, or blanket under the forehead to relax even further. Hold for five breaths.
Thread the Needle
From Childs pose, thread the right arm under the left arm, resting on the right shoulder. Feel the stretch in the left side body and in the right shoulder. Hold for five breaths. Switch sides and repeat.
Seated Single-Leg Extension with Side-Body Stretch
From Childs pose, shift to sit up with the right leg extended forward, left foot pressed into the right inner thigh with the knee resting to the side. flex the right foot, and fold forward over the right leg. To make this even more of a restorative pose, place a rolled towel or small pillow under the extended knee. Hold for five to 10 breaths. Sit up, open chest to the left, then reach the left arm overhead past the right foot. Look up toward the ceiling and feel the stretch along the left side body. hold for five breaths. Switch sides and repeat.
Double Pigeon
Sitting up, bend both legs in as if sitting cross-legged, but stack on leg on top of the other. so the top knee is over the ankle, and the top ankle is over the bottom knee. Sit tall or fold over legs, with the option to place a block or pillow beneath the forehead. Hold for 10 breaths. Switch sides so the opposite leg is on top, repeat.
Seated Forward Fold
From double pigeon, extend both legs forward. Fold forward over legs with feet flexed, grabbing onto shins or feet if possible. Hold for 10 breaths.
Savasana
From seated forward fold, sit up tall, then slowly roll back to lie face-up. Hold for as many breaths as necessary to relax.