Find Your Flow: Your Pre-Bedtime Yoga Sequence
After this sequence, you'll be ready to crawl into bed, shut your eyes, and drift off to restful, restorative sleep.
1. Seated Forward Fold
The seated forward fold allows the mind to settle and the body to stretch. It gently releases the tension in the hamstrings and lower back.
2. Seated Straddle
When you transition from a seated forward fold to a straddle, you'll continue to work on opening the hamstrings while also relaxing the chronically tight groin muscles. But this only works if you keep breathing deeply! You aren't going to release any tension if you're clenching up and focusing on discomfort.
This pose provides you with greater awareness of your space and your breathing pattern while allowing the tension in your chest and shoulders to release prior to a long night of sleep.
4. Reclined Hamstring Stretch
Like the seated forward fold and seated straddle, this pose gently stretches the hamstrings and relieves tension in your lower back, which might have gathered after a long day of work. It's also a cool-down pose and helps calm your nervous system.
5. Happy Baby
Happy baby cools and calms the central nervous system. It also stretches and lengthens the lower back and hips, which can help reduce back pain and improve posture and balance.
6. Easy Reclined Spinal Twist
This final pose will help ease any neck and shoulder tension while improving circulation.