If you carry the stress of your workday into your bed, your body will refuse to shut down. Physical tension in your muscles translates directly to mental tension in your brain. Tossing and turning is a sign that your nervous system is still in “fight or flight” mode.
You don’t need a grueling workout to fix this. Taking just 5 minutes to perform these three gentle, restorative yoga stretches right on your bed will signal to your brain that it is safe to sleep.
- 1. Child’s Pose (Balasana)
This is the ultimate stretch for releasing tension in your lower back, shoulders, and neck.
- Kneel on your bed and sit back on your heels.
- Slowly lean forward until your forehead is resting softly on the mattress.
- Stretch your arms straight out in front of you (or leave them relaxed by your sides).
- Close your eyes and take 5 deep, slow breaths. You will instantly feel your spine decompress.
- 2. Legs Up the Wall (Viparita Karani)
If you sit at a desk or stand on your feet all day, blood and fluid pool in your lower legs.
- Lie flat on your back and swing your legs up so they are resting vertically against the wall (or the headboard of your bed).
- Rest your arms by your sides with your palms facing up.
- Stay in this position for 2 to 3 minutes. This posture naturally lowers your heart rate and drains physical fatigue from your legs.
- 3. Supine Spinal Twist (Supta Matsyendrasana)
A gentle twist wrings out the tension in your spine and stimulates digestion.
- Lie on your back and hug both knees into your chest.
- Slowly drop both knees to the right side of your body, letting them rest on the mattress.
- Stretch your left arm straight out to the side and turn your head to look at your left hand.
- Hold for 30 seconds, then gently bring your knees back to the center and drop them to the left side.
Do this routine right before turning off the lamp, and your body will melt into the mattress!
