Helpful Relaxation Poses Before Bed
These gentle and tension releasing poses are very good for the person who needs to find relaxation before bed. These poses are great tools to calm the mind and body. All three can be done IN BED, so feel free to take advantage of these methods to help you find relaxation, which can help you fall asleep faster. If you wake up in the middle of the night, you can use these poses to help re-set your mind towards sleep, instead of worrying about why you woke up, what could be wrong with you, or why you can't fall back asleep.
See also the Focus Techniques page, and try Ankle Circles and / or Yoga Nidra. These focus techniques can be practiced in bed as well, and are especially good if your mind gets cluttered with thoughts other than sleep. Try them all, and figure out which methods work the best for you! Continue to practice them, even when you aren't feeling anxious, since practicing during a non-anxious time will give your mind the ability to understand and comprehend what you are doing. This will then make it easier for your mind to get relaxed or focused during those anxious times.
See also the Focus Techniques page, and try Ankle Circles and / or Yoga Nidra. These focus techniques can be practiced in bed as well, and are especially good if your mind gets cluttered with thoughts other than sleep. Try them all, and figure out which methods work the best for you! Continue to practice them, even when you aren't feeling anxious, since practicing during a non-anxious time will give your mind the ability to understand and comprehend what you are doing. This will then make it easier for your mind to get relaxed or focused during those anxious times.
Legs Up the Wall...
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This is a great tool to enhance relaxation. Adjust your body, so the legs find a spot on the wall where they can feel totally relaxed. The closer the body is to the wall, the less strain you will feel on the legs. Allow the arms to splay out with the palms facing upwards towards the ceiling. Take a deep breath in and slowly exhale out as you feel the body relax.
This position kicks in the parasympathetic nervous system, which turns on the "relaxation" receptors. It is also a good tool for encouraging toxins to exit the body faster. Close your eyes and relax. You can stay in this position for 10-15 min. if you like. When ready, come out of this pose nice and slowly. Turn to one side and rest there for a moment, then slowly find your way up to a seated position, then carefully standing. (Go slow and mind your blood pressure.) This is a great method to use while already in bed, so all you have to do is bring your legs down before you sleep. |
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Knees to Chest...
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This is another great enhancement for relaxation. It stretches the lower back, and gives you a feeling of comfort, like giving yourself a hug. Close your eyes, relax the shoulders and just let yourself release into the pose. You can rock gently from side to side, if you prefer, or rest still. Keep the shoulders relaxed and breathe slow and steady, allowing your exhale to guide you into relaxation. You can focus on the feeling of the lower back releasing, or your shoulders releasing, or just focus on the breath. Just do what makes YOU relax the most, and allow yourself this beautiful gift of relaxation.
This method is very accessible while in bed, and easy to come into, if you wake up in the middle of the night. |
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Happy Baby...
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This is a more advanced modification to knees to chest, and can also be rocked gently from side to side, if preferred. Keep your eyes closed and relax the body. You can focus on the feeling of the body as it rocks from side to side, or you can focus on your breath. Focus on whatever makes you feel the most relaxed, as this pose can be very comforting. Relax the shoulders and allow yourself to feel tension and other worries fade away.
You can practice this in bed while focusing on your breath. Allow yourself to enjoy the feeling of the movement of your body swaying from side to side. If looking for something else to focus on, you can find a focal spot at the tip of your nose, or the space between your eyebrows. |
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