8 Stretches to Do Before Bed :- Before going to bed, stretching can help you relax, become more flexible, and get your body ready for a good night’s sleep. After a long day, these eight moves can help you relax:
1. Child’s Pose (also called Balasana)
Child’s Pose is an easy stretch that can help your back, shoulders, and chest feel better. To do this stretch, get down on your hands and knees like you’re making a table. Spread your knees out wide and sit back on your feet. Make sure your big toes touch.
2. Forward Bend While Sitting (Paschimottanasana)
This stretch works on the lower back and legs, making them more relaxed and flexible. Lay down on the ground and stretch your legs out straight in front of you. Take a deep breath in and stretch your back. Then let out a breath as you reach for your toes.
3. Cat-Cow Stretch (Marjaryasana – Bitilasana)
Getting ready for bed, the Cat-Cow stretch can help ease tension in your neck and back. Begin by getting down on your hands and knees like you’re at a table. As you breathe in, arch your back (Cow Pose) and lift your head and tailbone up towards the sky.
4. Legs Up the Wall (Viparita Karani)
This stretch can help your legs and feet feel better by reducing stiffness and improving blood flow. Lay on your back and lean your legs against a wall. As much as possible, keep your hips close to the wall. Keep your arms at your sides.
5. Spinal Twist While Lying Down (Supta Matsyendrasana)
The Reclining Spinal Twist is great for bedtime because it helps loosen up the hips and spine. Lay on your back with your feet flat on the floor and your knees bent. Keep your shoulders flat on the ground and bend your knees to one side.
6. Bugdha Konasana, or Butterfly Pose
The hips and groin are stretched, which helps you rest. Place your feet together on the floor and bend your knees so they can fall open. Hold your feet together with your hands and slide your knees down towards the floor.
7. The Happy Baby Pose, or Ananda Balasana
The inner legs, hips, and lower back can all be stretched in Happy Baby Pose, which can help relieve stress. Lay on your back and bring your knees up to your chest. With your hands on the outside of your feet, slowly pull both knees towards the floor on either side of your body.
8. Forward bend while standing (Uttanasana)
The legs, spine, and the whole back of the body feel better after this stretch. Stand with your feet about hip-width apart and bend forward slowly from the hips. Let your head hang low and your arms hang down towards the floor.