Try this 5-minute yoga routine before bedtime

Try this 5-minute yoga routine before bedtime


Having a morning routine to boost energy is a great way to start the day, but what if you wake up every morning knowing that your bedtime routine is really to blame for your lack of energy and focus?

A good night’s rest isn’t just important for energy and focus; research has shown that it’s especially important for a strong immune system and fighting off infection — something that’s top of mind especially because of the pandemic.
Maybe your sleep has taken a hit amid the uncertainty of our current times. Perhaps you fall asleep easily but have a difficult time staying asleep. Or, you’ve spent countless nights lying awake in bed frustrated because you can’t fall asleep. One study showed a high frequency of insomnia during the pandemic.

Reclining big toe pose

This pose stretches the hamstrings, hips, and calves in a relaxing and soothing way due to the reclined position.


Lie down on your back with your legs straight in front of you. Then bring the right knee into your chest, and place your hands behind the right thigh. Straighten the right leg up towards the ceiling. If you feel a stretch in your hamstring, stay here. If not, walk the hands up to the calf.
For an even deeper stretch, reach the right hand toward the right foot and grab onto the right big toe with the thumb, index, and middle fingers.
Flex your foot and feel a stretch behind the back of the leg. Relax the shoulder of your right arm and make sure that your low back stays on the bed. Hold for three breaths. Repeat on the other side.

Bound angle pose

Release tension with this pose that helps stretch and relax the inner thighs, groin, and hips.

Back Bound Pose

Sitting upright, bring the soles of your feet together in front of you. Open your knees wide. Place your hands onto your ankles and sit up tall. Take a deep breath in and exhale as you fold forward. Relax the shoulders and feel a stretch on the inside of the legs. Hold for five breaths.

This pose really isolates the muscles of the hips and ultimately softens stiffness, which makes you feel lighter and more relaxed.

Pigeon pose

This pose really isolates the muscles of the hips and ultimately softens stiffness, which makes you feel lighter and more relaxed.

pigeon Pose

From your hands and knees, bring the right knee forward and line up the right shin so it is parallel or close to parallel to the foot of the bed. Straighten the left leg behind you.

Walk the hands in front of the right shin. Hold here, or if you’d like to deepen the stretch, walk the hands further and allow your chest to fold forward over the right shin. Hold for five breaths, and then repeat on the left side.

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