Bedtime Yoga Sequence To Try At Home
I’d love to share a simple yoga sequence that you can try at home before you go to bed or if you are feeling a bit low on energy after a stressful day. This is moving from supported bridge into supported shoulder stand.
Before we begin, I’d like to tell you about the benefits each individual posture brings.
Supported Bridge
Calms the brain and helps to alleviate mild depression and stress
Stimulates the digestive system, lungs and thyroid
Relieves menstrual discomfort
Eases symptoms of the menopause
Stretches the chest neck and spine
Revitalises tired legs
Supported Shoulder Stand
Calms the brain and helps to alleviate mild depression and stress
Eases symptoms of the menopause
Reduces fatigue and alleviates insomnia
Tones legs
Stimulates thyroid, prostrate glands and abdominal organs
Stretches shoulders and neck
Now that you understand the benefits, here’s a step by step guide to help you practice this at home. You’ll need a bolster or a couple of firm pillows:
Step One
Lie on your back with your knees bent, feet flat to the floor
Lift your glutes and your pelvis, placing your bolster underneath your lower back
You want your ankles to stack above your knees
Allow your arms to flop to the sides, palms facing the ceiling
Close your eyes and breathe softly in and out of your nose
Allow your teeth to separate and rest your tongue on the roof of your mouth
Close your eyes to shift your gaze internally and focus on your breath
Remain here for a couple of minutes
Step Two
From Supported Bridge, extend your legs
Raise your arms over head with the backs of your hands coming towards the floor
Keep the shoulders open and soft
Keep the skin of your face soft, jaw relaxed, breath gentle
You have the option to close your eyes
If this step doesn’t feel good for you, remain in supported bridge
As before, remain here for a couple of minutes
Step three
Return to supported bridge
Begin to lift both feet off your mat simultaneously and start to straighten your legs
Gently point your toes towards the ceiling, making sure your legs are in line with your hip points
Let your arms relax by your side, palms facing upwards
Keep your face and relaxed as before
Again, you have the option to close your eyes
Remain here for a couple of minutes, or for as long as feels comfortable
To come out of the posture, begin to lower both legs simultaneously
Bend your knees, placing both feet back onto the floor returning to supported bridge
Remove the bolster from underneath you
Roll onto one side, pause for a moment before sitting up
Try doing this in your pyjamas, just as you are going to bed. Enjoy!
Join our yoga library for videos to guide your yoga practice at home.