4 yoga poses to do before bed
| 2 min read
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Adding a few poses to your pre-bed ritual might be the key to avoiding tossing and turning. A study from Harvard Medical School found that when people who suffer from insomnia did yoga every day before bedtime, they fell asleep faster and slept longer.
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So what poses should you do? Here are a few that are believed to reduce stress, relieve physical tension and help you unwind:
- Legs-up-the-wall: This pose gets your relaxation response going, helping to slow down your heart rate and breathing. To do it, lie on the ground with your legs up against a wall for five to 15 minutes (it can feel really comfortable, so make sure not to fall asleep in this pose!).
- Supine spinal twist: Lie flat on the floor (or on your bed), bring knees up to your chest, then lower them to one side (keeping both shoulders on the ground). Hold for a few breaths and repeat on the other side. This helps break up any tension you may have built up in your spine throughout the day.
- Forward bend: Get out any lingering stress in your lower back or hips by sitting in a cross-legged position, bending forward, and stretching your hands out as far in front of you as you can.
- Goddess stretch: Lie on your back, then bring the bottoms of your feet together so that your knees fall to the side, stretching your inner thighs. Too much of a stretch? Place some pillows under your knees.
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Photo credit: kellinahandbasket and pexel