5 Poses To Do Before Bed

Whether you’re taking a quick power nap, or heading to bed for the night, getting restful sleep is essential to keep your body and mind healthy. Try these 5 poses to settle down and get your mind and body ready to snooze.

Child’s Pose (In Sanskrit: Balasana)  ​

• Open your knees wide and bring your big toes to touch

• Sit your hips back toward your heels

• Lengthen your spine and reach your arms forward

• Spread your fingers wide on the surface below you

• Rest your head comfortably on the bed, a pillow or blanket

• Take 5-10 deep breaths, in through your nose and out through your mouth

Seated Forward Fold (In Sanskrit: Paschimottanasana) 

• Extend your legs in front of you, with a slight bend in your knees and your feet flexed

• Lengthen your spine and sit tall as you hinge your hips forward

• Reach forward to your feet or ankles

• Keep your knees bent or for more of a stretch, slowly straighten your legs

• Take 5-10 deep breaths, in through your nose and out through your mouth

Reclined Bound Angle Pose (In Sanskrit: Supta Baddha Konasana)

• Lay flat on your back 

• Bring the soles of your feet together with your knees open wide

• Rest your arms in a comfortable position by your sides or with one hand on your heart and one hand on your stomach

• Release the muscles of your face and neck

• Take 5-10 breaths, in through your nose and out through your mouth

Supine Twist (In Sanskrit: Jathara Parivartanasana) ​

• Pull your right knee to your chest and extend your left leg long on the bed

• Guide your right knee across your body and stack your hips

• Reach your right arm out to the side and if it’s comfortable, turn your gaze towards the right

• Relax into the twist, but keep both of your shoulders grounded on the bed

• Hold for 5-10 slow breaths

• Repeat on the left side 

Legs Up the Wall (In Sanskrit: Viparita Karani)​

• Lie on your back and lift your legs toward the ceiling, flex your feet 

• Allow your arms to fall alongside your body with palms facing up or down

• Keep the entire length of your spine grounded on the bed

• Make sure your legs are steady, but relaxed. You can bring a soft bend into your knees

• Take 5-10 breaths in and out, maybe close your eyes for this last pose 

Slowly make your way to a comfortable resting position and continue with slow, steady breaths. Feel relaxed and at ease as you fall asleep. 

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