Mind and Body

3 Night-time Yoga Pose To Do In Bed

Some nights I go to bed feeling thoroughly exhausted and spent; however, my mind is still running at a mile a minute. Other times I might be mentally exhausted but my body feels tight and uncomfortable and in need of a stretch before bed. 

These following three poses work on helping you slow down your breath while feeling supported and stretched out. The best part is these poses can be done in bed. I always feel so much better if I end my day with a couple of yoga poses, and the days I’m particularly tired!!!being able to practice in bed is the motivation I need.

Try these out and end your day feeling relaxed and calm.


Supported Reclined Butterfly Pose

Lie down on your back. Bring the soles of your feet together and let your knees fall apart. Place a pillow under each knee. Put one palm on your chest and one on your belly. Take deep and even breaths, breathing in for 5 counts and exhaling for 5 counts. This pose is great to release tension in your back while providing support to your knees.

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Supported Child’s Pose

Come into child’s pose with your knees apart and toes together. Place a pillow between your knees and drape your body over the pillow. Turn your gaze to one side.  This pose aids in digestion as well as cramps. Focus on staying calm and relaxed. With each exhalation let your muscles sink into the bed and feel supported.

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Supported Bharadvaja Twist Pose

Lay on your stomach, legs out straight. Bend one knee bringing it up to approximately chest height. Place a pillow under your bent leg. Turn your gaze to one side. With each exhalation feel the tension leaving your body. Remember to repeat this pose on the other side.

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2 Postures To Get Through The Mid-Day Slump

You know that feeling, when you come home after a long day and your exhausted. All you want to do is take a nap but at the same time you can’t get your mind to shut off. Well in my experience I don’t always have the time for a nap, or when I do nap I find it hard to wake up, or I usually wake up slightly agitated. I’ve been trying to think of some better ways to get over that mid-day slump. There is nothing wrong with needing some time to rest and we don’t need to do it for an hour or more. We just need a little bit of time to help us get through the rest of the day productively. It comes down to learning to rest smarter instead of longer.

These two poses are inspired from a savasana practice.

Lay down on your back and place a block below your lower back and the second block below your neck. You can decide how high you want your blocks to be. Bring the soles of your feet together in butterfly position. Or have your legs extended out in front of you. You can place your hands by your sides or over your head.  You could always replace the blocks with pillows, cushions, or blankets.

This is a great pose to release tension in the lower back and neck. I find that is where we tend to hold a lot of tension especially if we are spending time on our feet, at a computer, or at a desk. It’s also a great posture to open up the chest.

For the second variation once again lay on your back. Place one pillow below your head and the second below your knees. This will cause a slight bend and external rotation of the knees. This lengthens your lower back.

Once you are in either of these postures bring your focus to your breath. I like to listen to a short guided meditation or a yoga nidra practice. My favorite app to use at the moment is Insight Timer (I will link it below). Sometimes I like to throw a blanket over myself especially now that it is getting colder. Savasana, without any guidance, can be hard to relax into which is why I like to listen to a meditation. This also gives you something to focus on and you are able to take a break from the busyness of your daily schedule.

Be kind to yourself. Give yourself 15 to 20 minutes, if you’ve got time do it for 30 minutes! However long you spend here, remember to be completely present. All your work, to do lists, and responsibilities aren’t going anywhere. You’re doing this so that you can do everything you need to do with more energy and vigor.

I’ve started looking forward to afternoon breaks. It helps me feel refreshed and ready to face the rest of the day. Don’t be afraid if you fall asleep during your meditation as that usually means your body and your mind need the rest. Learning to give our body what it needs when it needs it is a lifelong practice. Make sure you give it a try!

Love, light, and positivity,

Vanessa


Meditation App: https://insighttimer.com/