BEDTIME YOGA WITH A PILLOW

Go ahead. Indulge yourself. You deserve some “R&R!”

Dim the lights, its nighty night time!

You can practice this one as a whole and a prelude to a wonderful night’s rest.  You may also practice each position when ever you like for a dose of R&R whenever needed.

This Yoga sequence will help you to unravel from your day helping you to relieve built up stress and tension while activating your parasympathetic nervous system, your rest and relaxation state of being. A perfect set up for a wonderful night’s sleep. Oh, and don’t forget to put on something comfortable and perhaps light some candles or burn some incense…

Sweet dreams everyBODY! Pssst… Indulge yourself even more by placing pillows all around you!

Sit Cross-Legged

• Grab your pillow and place it on your lap. Stretch your arms out and close your eyes.
• With each inhale, inhale peace. With each exhale, let go of  all your cares, worries and anything that bothers or upsets you. This is your time to unwind. Let everything go. You deserve some peace.
• Unwind. Relax. Soothe your soul and nurture your body with each breath.
• Stay here inhaling and exhaling until you are ready. Remember, this is your time.

Stretch to each side

• Inhale in the middle and then exhale while stretching to each side.
• Repeat 10 times or so on each side.

An Easy Cross Legged Stretch Forward-for calm and ease.

• Close your eyes and walk your hands forward and bend and stretch over your legs.
• Breathe deeply for 10 long deep breaths.

A Forward Fold -with your pillow under your knees.

• Place your pillow under your knees and gently bend forward. Settle gently into the fold still breathing deeply. Close your eyes thinking only calm and peaceful thoughts. Stay here as long as you like.

A Sweet Baby Pose- to show your body some love!

• Lie on your back. You can place your pillow under your lower back or rest one on your stomach or wherever it feels best.
• Now pull your body in and give it a great big hug and breathe deeply while you do.
• You may find it to be a bit harder to breathe deeply here. But continue to inhale and exhale those deep breaths because you are doing your body a world of good!
• Deep breathing to relieve stress is backed up by science and squeezing your knees to your chest has a few amazing health benefits as well!

The Amazing Spinal Twist… just say ahhhhh!!!!

• Oh what a stretch this one is and you can practice it both ways and see which one suits you!
• Your pillow can be placed under your knees.
• Or your pillow can be placed to the side for your leg to rest upon.
• Try to keep your arms stretched out to each side and both your hips facing upward. Once you establish this pick a knee up and let it fall gently to the side.
• Close your eyes. Breathe. Rest. Relax and soften into the moment and feel the calm coming on. You deserve this time to yourself.
• Don’t forget to show your other side you care.

 

Why only use one pillow? Try all three versions of  the comforting Child Pose here and see which one make you feel best while holding and breathing in the position.

• Sit on your heels, close your eyes and fold over your knees.
• Stay in the version you like best and breathe deeply for 10 long and deep counts or more.

Legs Up A Wall Pose.

This Yoga Pose is known for it’s calming effects and boasts many health benefits besides getting you ready for sweet dreams. Why not place a bunch of pillows all around you and really go for getting in the sleepy mood!

• To begin, walk your legs up the headboard of your bed.
• Or lie on the floor and place them on a chair or wall.
• The point here is to scoot your behind as close to the wall as possible or comfortably on a chair. A pillow under your lower back may help.
• Once you have established your perfect position, place a pillow under your head or sides if you like. The point is to get as comfortable as you possibly can.
• Now just close your eyes, focusing on inhaling deeply and then exhaling deeply. Let go of  your cares and worries in each exhale and inhale peace and life into every cell of your being.
• Your worth it you know. Your worth being in a calm and peaceful state before bed. Actually, you owe it to yourself. After all, if you don’t take care of you, who will?

I thank you for joining me!

“keep sleepy and yoga on”

 

The above yoga sequence should to the trick, but if you like, you may indulge and enhance your good nights sleep by thinking the higher thoughts below. For God wants us to sleep because sleep heals our body and God invented sleep and promised to give us a restful and peaceful nights sleep. Especially when we meditate on His peaceful remedy of sleep.

For He tells us…

He will keep us in perfect peace when we set our minds on Him. ( Isaiah 26:3)

And the peace He gives us won’t be like the peace of the world. (John 14:27)

And the peace He gives surpasses all human understanding. (Philippians 4:7)