Bedtime yoga

Four slow, lying-down poses to end the day, about seven minutes.

At night, slower and lower: poses that rest on the floor or the bed, held for long, quiet breaths. There is nothing to achieve here; let gravity do the work.

You can do all of these on a bed.

Move gently and only as far as feels comfortable. Skip anything that hurts, and if you have an injury or a health condition, check with a professional first.

The steps

• Child’s pose (Child’s pose): Kneel, sit back towards your heels and rest your forehead down. Arms long, or by your sides.
• Reclined twist, right (Reclined twist): Lie on your back. Draw your knees up and let them fall to the right; arms out wide, look left.
• Reclined twist, left (Reclined twist): Bring the knees back to the middle, then let them fall to the left.
• Legs up the wall (Legs up the wall): Sit side-on to a wall, then swing your legs up it as you lie back. Arms by your sides, palms up.
• Resting pose (Resting pose): Lie flat, legs long, arms a little away from your body. Let your whole body be heavy.

Tips

• Dim the lights before you start.
• Keep your breath slow, with the out-breath a little longer than the in-breath.

Related

• Wind down for sleep: a guided meditation
• A calmer bedtime
• Desk yoga in five minutes
• Morning yoga flow
• Balance: tree and warrior
• All the calm lessons

FinClamp: skills, brain and play. About · Contact · Privacy · Terms