Yoga Stretches before Bed

After a long day at a desk, on our feet or in a car, our bodies may start to complain with stiffness and tension. To go to bed that way can make for a very frustrating, restless night of sleep.  Here are just a few gentle stretches that you can do before you head to bed to stretch the body, calm the mind and prepare for some Zzzz’s.

Remember that we only want to do deep stretches when the body is warm. This could be after a 20-30 minute yoga practice, after a workout or brisk walk.  When the muscles are warm, they are better able to lengthen and stretch, without injury.

Gentle Warm-Up:

• Sunflowers: Allow your legs to be wider than hip width apart, with the  feet slightly turned out.  Inhale and lift the arms overhead, and as you exhale bend the knees and hinge at the hips, bending the upper body towards the floor. Continue to move with your breath – inhaling to lift the arms overhead and exhaling to bend forward. If you feel light-headed bringing your gaze down to the floor, keep your gaze eye-level instead and make your stretch a deep knee-bend. For safety, we want to keep our knees going in the same direction as our toes.  Repeat 6-8 times.  Come back to Mountain Pose, standing tall and noticing the warmth in the body.

Stretches:

• Cat/Cow: Come down to all 4’s – with open hands on the floor under your shoulders and knees under the hips. (If you’re uncomfortable on your knees, you can do this stretch from a seated position.) On your next inhale, allow the belly to soften and draw the sternum forward, following the movement with your gaze (Cow). As you exhale, reverse the motion, draw the belly up toward the spine and the chin toward the chest, rounding the back (Cat).  Continue slowly, moving with your breath 6-8 times.
• 1-Leg Seated Fold: Come down to a seated position and extend one leg in front of you, and bend the other leg in – like 1/2 of Butterfly Pose.  If this feels uncomfortable, you may want to sit on a blanket or pillow to lift the hips slightly.  Bend the knee of the extended leg, inhale and hinge at the hips, letting your belly come towards the top of the thigh. Let your hands rest alongside the extended leg. Relax and breathe. With each exhale, you might feel a little more comfortable in your stretch.  Remember, we’re stretching to relax and calm the body – so instead of straining and pushing into your stretch – ease and breathe into it. Hold for 8-10 breaths and repeat on the other side.
• Butterfly: Draw the soles of your feet together and sit nice and tall, grounded in your sit bones.  Allow the shoulders to relax, tune into your breath and softly close your eyes.  Find your 2-to-1 breath, where your exhale is longer than your inhale.  First, just observe your inhale and notice the length.  As you exhale, allow it to be just 1 or 2 counts longer than the inhale.  Continue for 6-8 breaths. Let your breath return to its natural rhythm and softly open your eyes.  Option:For a more active hip stretch, follow this same breathing exercise while stretching the hips. As you inhale, squeeze your outer thighs and glutes, drawing the legs towards you. As you exhale, allow the legs to release back to your Butterfly Pose.
• Pelvic Tilt: Lie on your back with your feet flat on the floor, knees bent and arms by your side. Notice that your low back is likely not in contact with the floor. That’s the natural curve of your spine.  With each exhale, gently tilt the pelvis under and let the low back come towards the floor.  This stretches the low back and strengthens the lower abdominal muscles.  Continue for 6-8 breaths.
• Recline Pigeon: Lift your right foot from the floor and cross the ankle over the left knee, making sure that the right foot is flexed.  If you’d like more of a stretch, engage your core muscles to help lift the left foot from the floor, drawing the legs toward you. Breathe into your hips and enjoy the stretch. Allow the low back to press gently to the floor. Hold for 6-8 breaths and then switch sides.
• Recline Twist: Allow your arms to rest on the floor in a T, shoulder height. On your next exhale, let the knees gently rest to the right side. Let the upper body sink toward the floor.  Gaze at the ceiling or towards the left fingers. Relax and tune into your breath.  After 8 breaths, switch sides.

Twists are not only great stretches for the spine, but they also help to calm the nervous system.   Practically, twists help us calm the “mental chatter” that may increase as we prepare for sleep.  Twists remind us to set the days’ events and tomorrow’s plans aside so that your body & mind can rest.

For more on yoga before bed, check out our new DVD with a class devoted to stretches before bed for better sleep: YogaXoga

Enjoy!

Wanting to try Yoga? Tips for the beginner…

Happy New Year!  As “exercise more” and “be less stressed” top many New Year’s resolution lists,  yoga can be a great solution to both — yoga helps us increase strength and flexibility and helps to relieve stress. However, as yoga has become more and more mainstream, it can appear to be a daunting and intimidating task just to “dip your toe in the water” and try it.  Here are some tips to help you get started. 

• Research Online – There are many online resources that will give you a sense of what style of yoga is right for you.  For example, if you’re recovering from an injury or chronic pain, you’ll want to find a gentle yoga, restorative yoga or viniyoga (therapeutic yoga) class to start.  YogaJournal has an excellent section for beginners which includes many of the different styles of yoga. www.yogajournal.com
• DVD’s vs. Classes? – I would recommend that you start with a live class vs. a DVD or podcast.   As you’re beginning your practice, you’ll want the feedback and modifications of a qualified instructor to guide you so that you’re off to a great start.  Yoga DVD’s are great ways to supplement your yoga practice once you have a basic foundation of the breathing techniques and poses.
• A convenient location – Once you have an idea of what style you’d like to start with, find a class near you. As with any new habit – the more convenient something is, the more likely we are to integrate it into our weekly routine. If you’re driving across town for yoga, it will be tempting to stay home. 
• Ask questions about your instructor – Don’t be afraid to ask questions about your instructor’s training and credentials.  Yoga Alliance www.yogaalliance.org maintains a national Yoga Teachers’ Registry to recognize and promote teachers with training that meets their standards.  Look for RYT – Registered Yoga Teacher or E-RYT – Experienced Registered Yoga Teacher to identify these accredited teachers in your area.
• Be prepared – Once you’ve found a teacher and a class you’d like to attend, call ahead to find out what to bring.  Also if you have any injuries or health concerns, try to arrive a bit early to discuss with your instructor. The more your teacher knows about any physical concerns or limitations, the better they can guide you in modifying certain poses or recommending a more appropriate class for you.
• Listen to your body – All your research and hard work have paid off, and you’re enjoying your first yoga class! Remember, you know your body better than anyone else…So if something feels painful or uncomfortable, ease back, rest and breathe.  Yoga is all about awareness – being aware and accepting what our bodies are able to do, what they need…so take your time and ease into this wonderful world of yoga. The many, many benefits might surprise you.