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Everyday Bedtime Yoga

Everyday Bedtime Yoga

06 Sessions

Sessions in this pack


Session 1

35 Min

Tadasana , Vrikshasana , Padahastasana, Ustrasana (Camel Pose)


Session 2

34 Min

Bhujangasana (Cobra Pose), Balasana, Uttana Shishosana (Puppy pose), Adho Mukha Svanasana to plank


Session 3

34 Min

Tiryak Tadasana , Padangusthasana, Natarajasana , Baddha Konasana - palms on the mat


Session 4

37 Min

Vyaghrasana (Tiger Pose), Sarpasana (Snake pose), Vajrasana Twist , Janu Shirasasana (Seated Forehead to Knee)


Session 5

37 Min

Shalabhasana (Locust pose), Ardha Uttanasana (Standing half forward bend), Parivrtta Parsvakonasana, Pavanamuktasana (Wind-Relieving Pose)


Session 6

38 Min

Uttana Prishtasana (Lizard pose), Ananda Balasana (happy baby pose), Parsvottanasana (Intense side stretch), Parivrita Sukhasana

About this pack

The 6 gentle half hour sessions in this pack are designed as your everyday go to practice just before bedtime. It is a great remedy for those who struggle to fall asleep or are holding on to stress, anxiety or tension in the mind or body. All 6 sessions in the pack will help prepare you for a good night's rest. Alternatively you can also just use this as a simple restorative practice to improve any imbalance in the body or mind.


Relaxes body and mind to help you fall asleep easily

Release stress

What is Bedtime Yoga?

As the name suggests, bedtime yoga is the type of yoga that you can practice before going to sleep. It can help you release all the mental and physical tension and finally sink into a peaceful sleep. We live in times when our evening routine has changed to hours of scrolling social media or watching a web series. While these do sound, such a routine can affect our ability to get a good night’s sleep. This is where nighttime yoga comes in. Just like you have Surya Namaskar as morning yoga, there are plenty of yoga asanas you can perform at night. Doing yoga before sleep not just releases stress but also permits the toxins to be flushed out and have a better effect on your sleep. Bedtime yoga makes sure you feel relaxed and comfortable to finally dive into a deep sleep

What is a Bedtime Yoga workout?

Gone are the days when yoga was just a morning routine. People waking up early to perform yoga for weight loss or flexibility. Now, people have realized how essential night yoga before sleep is. You can find plenty of bedtime yoga workouts that are becoming popular among the new generation. This yoga before sleep consists of a number of various yoga to do in bed before sleep. Some of these nighttime yoga asanas include Tadasana, Vrikshasana, Balasana, Bhujangasana, Adho Mukha Svanasana, Sarpasana, and the list goes on. Other than these hatha yoga poses, you can also try meditation techniques or yoga nidra to find calmness and peace. You can also check night or evening yoga for beginners online to learn more poses.

How Effectively Can We Do Bedtime Yoga at Home?

Yoga before sleep can easily be done at home as it does not require any special equipment or props. The yoga before bed needs simple props like a yoga mat or a chair that can be easily available at home. In fact, bedtime yoga is done more effectively at home than in other places since it is aimed towards mindfulness and requires a peaceful environment. Such an environment is easily available at home.

Who Can Do Bedtime Yoga?

Anyone can try yoga before sleep regardless of their age, gender, or level of yoga expertise. You can choose the poses as per our needs and perform them. Most of the good night yoga postures are easy and thus, anyone can do it. In case you experience any trouble, consult a general physician and you are good to go.

Who Should Avoid Bedtime Yoga?

Even though anyone can do yoga before sleep, there are some conditions that can be counted as exceptions. Here are some specific conditions in which you should avoid yoga before sleep at night: People having any medical condition that involved joint problems. In case you still wish to perform basic yoga before sleep, do it only under the supervision of a verified yoga practitioner. Those who experience pain while doing even a 5 minute bedtime yoga should also avoid doing them. Pregnant should avoid difficult yoga poses such as Tiryak Tadasana as it can lead to imbalance and injury. Those who have been through any surgery, sprains, or fractures should avoid yoga before bed.

List of Best Bedtime Yoga

Various studies have shown that yoga before sleep can work wonders on your overall health and we will talk about those benefits later in this article. For now, here are some of the best yoga before sleep you can try: Bhujangasana Balasana Shalabhasana Uttana Pristhasana Vrikshasana

How To Do Various Bedtime Yoga Asanas?

Below is the step-by-step guide to the above-mentioned yoga before sleep: Bhujangasana Also known as the Cobra Pose, Bhujangasana is very simple to do. This yoga before sleep is also one of the 12 poses that make up the famous Surya Namaskar. It not only opens up the muscles in the shoulders, back, and neck but also improves blood circulation. You can also try Bhujangasana to relieve stress and reduce fatigue after a long day at work. How to do it? Lie flat on your stomach. Your toes should be flat and foreheads resting on the mat. Keep your legs together such that your heels are lightly touching each other. Now, place your hands under should shoulder. Your elbows should be parallel and near your torso. Inhale and slowly lift your head, chest, and abdomen. Your navel, however, should remain on the floor. With the support of your hands, pull your torso back. Keep breathing and curve your spine backward. Your head should also tilt backward. Hold this position for a few breaths and then while breathing out, bring your torso back on the floor. Duration: Stay in Bhujangasana for at least 4-5 breaths. Balasana This asana is known as the Child pose in English. And as the name suggests, this yoga before sleep is not just great for adults but even children can perform it with ease. The pose resembles a fetus and that is why it is also known as Garbhasana and Shashankasana. It is a famous bedtime yoga for digestion improvement. How to do it? Sit on the heel on your yoga mat. Slowly, bend forward and touch the floor with your forehead. Your arms should remain along with the body with palms facing upwards. Now, gently press your chest on your thighs. Keep breathing and stay in the pose for at least 45 sec. Inhale and pull up the energy and exhale to release the stress. Repeat this process for 4 to 12 breaths. Place palms under your shoulders and raise your body to return to the starting position. Duration: You can stay in this position as long as you can. For beginners, Balasana can be maintained for at least 45 sec. Shalabhasana Shalabhasana, or the Locust pose as it is known as, is a simple yoga before sleep in which you have to bend your spine. It is beneficial for the heart and also increases blood circulation throughout the body. Not just this, performing this yoga before sleep also strengthens your legs, hips, lower back, arms, and pelvic organs. Further, it is also good for digestion and provides relief from backaches. How to do it? Lie down on your stomach with your chin resting on the mat. Your legs should be stretched with toes pointing outwards. Rest your arms beside your thighs with palms facing downwards. Close your eyes. Breathe out and raise both your legs as high as you can. Do not bend the knees and maintain this pose for at least 30 sec. Exhale and bring both legs back to the ground. Rest and repeat. Duration: Hold this pose for 30 seconds and increase gradually. Uttana Pristhasana Utthan Pristhasana or the Lizard Pose is the best yoga for the lower body. It can strengthen the thigh muscles and also hip muscles. It further opens up the chest and neck and stretches the groins and hip flexors. This wonderful pose is one of the best yoga before sleep you should try to release the tension in muscles. It also improves your body postures and helps you learn better balance and coordination of the body. How to do it? Begin with Adho Mukha Svanasana or the Downward Dog pose. Now, bring your right foot forward and place it on the floor outside the right hand. Your feet should be in line with the forearms on the floor with toes reaching almost up to the base of the palms. You can bend the right knee and if possible make a 45-degree angle between the right lower leg and the right thighs. Keep your left leg and head straight. Do not drop your chest to the floor. Let the spine be straight as much as possible. Hold this pose as long as you can. However, breathe normally. To return to the starting position, bring the right foot back and come back to the Adho Mukha Svanasana or the Downward Dog pose. You can repeat this pose with the left foot forward also. Duration: For beginners, a 30-45 seconds hold of Utthan Pristhasana is good. Vrikshasana Unlike the above-discussed poses, this one is a standing one. Also known as the Tree pose, Vrikshasana replicated the steady posture of a tree. It stretched your whole body, especially your legs, back, and arms. You can learn how to maintain balance and equilibrium in the body by performing this yoga before sleep. It also strengthens your legs and improves focus. People with sciatica find this yoga to be quite beneficial. How to do it? Begin by standing straight on your mat. Your hands should be relaxed and by the side of your body. Now, slowly bend your right leg to the knee. Set it on the root of the left thigh. Your left leg should be straight; so, adjust your body to maintain balance. Inhale and raise your both arms to make a hands-folded position. While doing so, your spine should be straight and relaxed. With the exhalation, bring your hands down. Release the right leg gently. Repeat the process by place your left leg on the right thigh. Duration: Hold the position for at least 20-60 seconds when you are a beginner.

Benefits of Doing Bedtime Yoga

When it comes to benefits, you will get more than just peace and calmness from yoga before sleep. Some of the best ones are as follows: Alleviates Insomnia: If you practice yoga before sleep on a regular basis, there are high chances that your symptoms of insomnia will disappear. You will be able to fall asleep quickly and get an undisturbed sleep for a longer time. This has also been proved by some studies. They stated that performing yoga and other mind-body therapies can work wonders in treating insomnia and other sleep-related issues. You can also experience better sleep patterns if you do yoga, meditation, tai chi, and other methods. Weight Loss: Practicing yoga before sleep consistently also has a positive impact on weight management and weight loss. Some poses of bedtime yoga for digestion also have an impact on your body and help you shed the extra fat. Improved Life Quality: Improper sleep often leads to health and mental issues. Your behavior also changes leaving you irritated and annoyed. However, when you perform yoga before sleep and get sleep properly, these things improve your life quality. Promotes Relaxation: Yoga before sleep also puts your body in a calm state which is known as the relaxation response. This further lowers your blood pressure and stress hormone. A few other benefits of doing yoga before sleep are listed below: Relaxes muscles and relieves stress Helps in breaking away from poor habits like mindless phone usage Lowers stress and anxiety Lower blood pressures and heart rate

Disadvantages of Doing Bedtime Yoga

Thankfully, there are no many disadvantages of yoga before sleep. Some minor issues you may face are as follows: It may lead to injuries or strains if you do not perform the poses safely. Pushing your limits may cause pain and soreness in muscles.

Dos & Don’ts

Here are some things you should do and don’t when doing yoga before sleep: Do’s Always breathe through your nose unless it is specifically mentioned by the yoga instructor or directions available for yoga before bed. Wear comfortable clothes so that you are able to freely move your body to perform yoga. Find a quiet and calm place to perform bedtime yoga for better sleep. Always do a warm-up even to avoid any injury or strain. Drink water to stay hydrated before the yoga before sleep session. Don’ts Do not overdo yoga before sleep as it can put a strain on muscles and lead to injury. Do not perform yoga before sleep fast or in a hurried manner.

Things Required to Do Bedtime Yoga if You Are at Home & Gym?

While you do not really need any specific thing to do yoga before bed, there are a few essentials that can make your experience better. These include: Yoga mat Comfortable clothes Water bottle

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