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Fall in Love with Restful Nights: Discover Bedtime Yoga

Autumn's Transformation

As the vibrant colors of summer fade away and nature prepares for the colder months ahead. It is also a time when many individuals experience adrenal fatigue, a condition characterized by exhaustion and burnout. To find relief during this season, incorporating fall-inspired yoga and meditation practices into your routine can be highly beneficial. #yogabeforebed


New England Fall Foliage

Embracing the Cozy Season

During fall, when our bodies crave warmth and grounding, incorporating specific yoga poses can provide relief from adrenal fatigue. Asanas such as Child's Pose, Forward Fold, and Legs-Up-The-Wall are particularly beneficial. These poses promote relaxation, stimulate blood flow, and gently stretch the body, allowing for the release of tension and stress. By focusing on deep, mindful breathing while holding these poses, we can activate the body's relaxation response, calming the mind and reducing cortisol levels. #fallvibes


Meditation, another powerful tool for combating adrenal fatigue, allows us to find stillness and cultivate inner peace. The fall season, with its natural transition and shedding of leaves, provides the perfect backdrop for meditation practices. Engaging in guided meditations that focus on grounding and letting go can be immensely helpful. Visualizing the falling leaves as a representation of releasing stress and tension can be a powerful technique.


 

Yoga for Better Sleep

It's time to unwind and get ready for bed, but start with this easy sequence to loosen your body. Remind yourself that you've had a long day, and you need to let it go! So, stop thinking about your stresses, your struggles, your to-do list...and just be.


You have got your pyjamas on, you have completed your night time self care/hygiene rituals and you are ready to climb in bed. The following 5 to 10-minute sequence can be done right in your bed. It will help prepare you for a great night's sleep.


Remember: This practice is all about learning to relax, to let go of muscular effort, and to let gravity do the work for you. Hold each pose for ten breaths. *All of these poses are found online to show examples.


Sequence:

Pretzel Legs

Releases both hip and lower back tension.

  1. Lie comfortably on your back.

  2. Lift your knees up towards your chest and wrap the right knee over the left.

  3. Flex your feet and grab onto the outer edges of both feet with your hands.

  4. Gently pull your feet towards you, just enough to feel a stretch.

  5. Relax your head, neck, and shoulders and begin your deep breaths.

  6. Switch sides and repeat after ten breaths.

Happy Baby

Soothes the spine, opens the hips and releases lower back tension. It also helps to calm the mind and release stress.

  1. Lie comfortably on your back.

  2. Lift your feet up into the air, bend your knees out wide and towards your chest and grab onto the outer sides of your feet.

  3. Use your elbows to gently stretch your knees apart to feel the stretch in your back, hips, and hamstrings.


Puppy Pose

Helps digestion and to relieve bloating due to gas. If an upset tummy is preventing you from getting restful sleep, this is the pose for you.

  1. Get into an all-fours position on the bed, with your knees about shoulder-width apart.

  2. Slowly walk your hands forward until your chest is touching the bed.

  3. Place your forehead down to relax your neck.

  4. Make sure that hips are still lined up directly over knees.

Pillow Supported Bridge

This pose will open up your midsection, allowing your tummy more space for digestion. Perfect following the puppy pose.

1. Stack two pillows and place them in the center of your bed. 2. Sit on top of the pillows, then lie back and stretch your legs out long. 3. Reach your arms above your head and grab opposite elbows. 4. Relax your feet and legs.

Sleepy Pigeon's Pose

Gentle hip stretch

  1. Start in an all-fours position, placing one pillow underneath you.

  2. Lift one knee up and stretch the other leg out straight back behind you.

  3. Lie down on the pillow and tuck your arms underneath to find a comfy position.

  4. To feel a greater stretch in your hips, you can move your front foot up higher.

  5. Stay here for 10 deep breaths, then gently switch sides and repeat.


Pillow Supposed Child's Pose

This pose brings a sense of coziness with your whole body hugging the pillows.

  1. Kneel on your bed and open your knees out wide.

  2. Stack two pillows and place them longways between your knees.

  3. Fold forward to rest your chest on the pillows and turn your head to one side.

  4. Reach your arms long and rest them on either side of the pillows.


Supported Pillow Butterfly Pose

This one will be your favorite. Because your torso is propped up at an angle, you will breathe easier and likely eliminate any snoring if you do fall asleep in this position.

  1. Stack two or three pillows and place them on the bed long ways.

  2. Sit with your hips at the front end of the pillows and lie back.

  3. Place the soles of your feet together and allow your knees to fall open.

  4. Stretch your arms out to your sides to rest with palms facing up.

  5. Tilt your chin just slightly up to make room for smooth breathing.




 

Books Before Dreamland


Now that you're all loosened up...open a good book! Reading for at least fifteen minutes before bed promotes better sleep.


Head over to Lindsay's Books for a happy ending that will make you smile.






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