Okay, let’s talk about sleeping and moving your body!
When I was cleared to work after LIV’s birth, I couldn’t wait to come back to sweaty space training. Finding my maximum and soaking in sweat sounds like a dream for me. After the birth of p, I couldn’t wait to Orangetheory and turn around again. (Hopefully I’ll be back to OTF in the coming weeks as my hand becomes stronger!)
After my most recent pause, I had one thing on my mind: yoga.
Yogaaaaaaa.
I was longing for a heated room, finding my way to well -known poses, and he talked to me all during Savasana. I wasn’t able to get a class-push-up class yet and are feeling great but I’m not ready enough for a complete practice — but I was incorporating pieces of yoga into my daily life. Maybe it’s a reminder to stay in the present moment (instead of rushing through the “What-ifs” in my brain), or some deep breaths to focus on myself. It can be a quick flow of LIV (it’s a large yoga fan), or a simple routine that stretch before bed.
This is the perfect way to finish after a long day. It takes only a few minutes to stretch your muscles, to become aware of your breathing and to facilitate your path to sleep. I find that setting a timer for 5 minutes to stretch and breathe helps me to sleep faster, and as an additional bonus, I will stick in 5-10 minutes of meditation. Then I feel peaceful, focused and ready to collapse. It works literally every one. single. time.
5 minutes to sleep extends for relaxation
1) Sitting cat/cow
Start in a comfortable seat with your feet crossed and hands on your knees. As you inhale, fill your belly and kay your back, bringing your chest forward. As you exhale, pull your belly and round your spine. Repeat 5 times, taking a lot of breaths. This is my guaranteed knock out stretch because Aaalways makes me sleepy afterwards.
2) throats
Stay seated. Take a inhalation and as you exhale, let your right ear fall to your right shoulder. Make sure you have kept both shoulders by pressing down. Inhale back to the center and exhale to bring the left ear to the left shoulder. Complete 3-5 on each side for the best benefits.
3)
Stay seated. Inhale to bring your right hand over your head, near your ear. Keep your shoulders by pressing down. As you exhale, bring your right hand up and on the left side, slightly bending your left hand to support you. Inhale back to the center and exhale to bring your left ear and complete the other side. Optional: Expand one leg to the side where you arrive. (So if your right hand is up, your left foot is out.) Complete 3-5 on each side.
4) spine
Bring a knee to your chest and extend the opposite foot straight in front of you. Whatever the foot is out, use the same arm to “hook” your elbow in front of your knee. Take a great inhalation to lift the crown of your head, unveil your spine and exhale to turn gently. Go easily with it. Hold for 5 breaths on one side before you go to the other side.
5)
Extend both legs in front of you and show your toes. Bend your elbows straight behind you and hold your fingers forward and place them directly under your hips. As you inhale, lift your chest and exhale to gently look at the ceiling or behind you. Get 3-5 deep breaths.
6) Promotion of bending
Keep your feet expanded in front of you. Inhale to bring your hands over your head, holding your shoulders down. As you exhale, you fold forward, reaching your fists, ankles or toes. Bend your knees as needed to make the best of this stretch. Trust your body and how far it will let you fall into a stretch.
7) Viparita Karani
Place your back with your feet extensively vertically on a wall. This position relaxes the nervous system and relieves the lower body voltage. Relax in this position for 5-10 minutes and you will be ready to postpone.
8) The butterfly sets
Lie on your back and bring the soles of your feet together. Let your knees fall out. Use pillows under your knees to support if you need it. This stretch is fantastic for opening the hips and the tranquility of the mind.
9) Optional: Meditation
Take 5-10 minutes to sit and breathe. If it helps you think of a mantra as you meditate. Also, do not try to fight random thoughts that come to your brain. Recognize them and try to let them go. More meditation tips here.
10) Savasana (Orrrr go to sleep?))
Lie on your back with your feet away, and palms up. Focus on taking deep breaths. Maybe you sleep. 🙂
Stretching before the benefits of sleep
Incorporating a very mild routine stretching into your nightlife can give you an amazing number of benefits for both your body and mind. Whether you deal with bad posture, tight muscles or spiritual fatigue, which extends before bedtime sets the tone for rest, recovery and general well -being. Here are some of the top benefits than getting this good stretch before bed!
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Reduce stress: Stretch helps to activate the parasympathetic nervous system, allowing the body to relax and release the creation of tension from the day. And believe me, there are usually many. 🤣
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Breathe deeply: Focused breathing during the areas increases the flow of oxygen and promotes calm, signaling your body is time to sleep.
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Lower heart rate: Slow, deliberate movements combined with deep breathing can help you reduce your heart rate by preparing you for a more peaceful sleep.
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Bad attitude: Stretch neutralizes the effects of abuse or sitting all day long, helping to redefine your spine and shoulders.
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Recovery: A gentle stretch helps muscles recover from daily movement, making it particularly beneficial for anyone who manages the pain.
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Relieve tensions: The constant area helps to release the upper body, hips and legs. These are all areas where we usually maintain stress.
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Improve sleep quality: Studies show that some slow evenings can help people sleep faster and experience deeper, more restored rest.
Do you stretch before bed?
So, the next time you finish, take a few minutes to get through these areas for sleep, breathe deeply and let your body soften calm. Your mind, body and sleep will surely thank you. I know that I always feel so good and I sleep much better when I stretch before bed. It is necessary in my household.
Anyway, what is your favorite way to fly at the end of the day? A glass of wine and some reading usually make the trick for me. 😉
We say it next time!
Xoxo
Tiger
