Relaxing Night-time Yoga

After a long hard day it’s nice to wind down with a spot of gentle yoga, Not only is it good for soothing any aches and pains and relieving tension it is also good if you’re having trouble sleeping at night as it relaxes your mind and your body.

As its night-time yoga and you can do most of these poses in bed it’s important to be comfortable. I like to wear my Pjs or a nice loose t-shirt and comfy bottoms 

1. Sitting up tall in a cross-legged position with your hands on your knees or your thighs, wherever is most comfortable for you.

2. Raise your shoulders to your ears and roll them back down again slowly and gently. Inhale as you bring the shoulders up and exhale on the way down. Repeat 3 times.

3. Inhale and bring your chin to your chest. On the exhale lift your head up and look toward the ceiling. Do this a couple of times and then move your head from side to side, slowly and gently.

4. Coming back to center stretch your arms to the side placing your fingertips or the palms of your hands on the floor. Keep your right hand on the floor and raise your left arm up and then over to your right sight so you a get a stretch on the left side of your body. Repeat on the other side.

5. Coming back to center, take a few breaths and raise both your arms up to the ceiling and gently come down into a forward bend. Go as far as you can comfortably go.

6. Sit up straight and grab your ankles. With your back flat move forward to bring your head towards your ankles rounding your back as you move forward.

7. Gently roll yourself back up to sitting one vertebrae at a time then lie down with your back on the mat. Inhale and stretch your arms over your head and flex your toes. Exhale and bring your arms by your side. Repeat 3 times.

8. Bring your right knee to your chest and give it a hug. Bring your left leg towards your chest and hug both of your knees. You can move from side to side and massage your back if that feels good for you then put the soles of your feet on the mat.

9. Bringing both knees towards your chest again grab your big toes with your thumb and forefinger and bring your knees to your to your armpits keeping your legs slightly wider than your torso. Alternatively you can hold the inside of your feet. Gently push your feet up into your hands into Balasana (Happy Baby Pose).

10. Move from side to side so you massage your back if that feels nice for you.

When you’re ready lie flat on your back in Savasana, you can do this last step in bed with the duvet cover over you. Take a few breaths here and then when you’re feeling relaxed you can go back to your bedtime rituals or move into your normal sleeping position and into a restful night’s sleep.