No matter what you do on a daily basis, you will likely bring tension home with you. Standing at work, sitting at a desk, exercising, or a combination of those three and more can make your muscles and joints sore or stiff. The last thing you want to do is fall asleep without relieving tension. If you do then you will likely wake up as stiff and rigid as Frankenstein’s monster! In order to improve the quality of your sleep and to wake up feeling refreshed and limber, do the following yoga poses before you go to sleep.
Stand up straight with your feet about six inches apart. Start to bend at the waist, folding your torso forward as you reach towards the ground. You can bend your arms and grab opposing elbows with your hands. Hang in this position for about 30 seconds.
The starting position is downward facing dog. From this position, step the right foot outside of your right hand, bending at the knee and entering the lunge position. Your thigh should be parallel to the floor and your foot should be facing outward just a little. Slowly come down onto your elbows (if this is comfortable) and keep your back straight. Rest in this stretch for a few breaths, return to downward dog, and repeat with the left leg.
Legs Up The Wall:
Sit facing the wall and recline onto your back. Scoot your buttocks as close to the wall as you can and lift your legs up vertically. Rest the back of your legs against the wall, extend your arms out to the sides with your palms facing up, and relax there for at least ten breaths.
Sit on the ground with your back straight and legs extended out in front of you. Keeping your legs together, flex your feet and bend forward from the hips. Try to reach for your toes, but stop where you are comfortable. Remain here for five deep breaths.
Knees To The Chest:
If you have back pain, this is the stretch for you. Lay on the floor on your back and bring your knees to your chest, wrapping your arms around your legs as if you are hugging your knees to your chest. Tuck your chin a little to elongate your spine. If you want to massage the spine, rock a little from side to side.
Climb into your bed and lay flat on your back with your legs about shoulder-width apart. Place your arms by your side and face your palms up. Close your eyes and focus on your breath for about 30 seconds.