Ease yourself into dreamland with a little late night yoga
Perfect for beginners, this simple yoga routine will help soothe you into the land of nod. To achieve a restful night’s sleep, focus on deep breathing to calm your mind and release physical tension. The combination of slow breathing and movement activates your parasympathetic nervous system which helps to counteract stress. Give this easy routine from Zoe Martin, nutrition and health expert and adviser for Discount Supplements a try and enjoy a more peaceful snooze.
Duration: 30-60 seconds
1 Start by lying on your abdomen on the ground, placing your hands by your side.
2 As you inhale, lift your upper torso and legs.
3 Using your inner thighs, lift your legs upwards without bending your knees – your weight should rest on your lower ribs and abdomen.
4 Attempt to hold for 30-60 seconds and release.
Beginner’s Tip: Although this is a basic position, beginners can start by just lifting their legs and keeping their upper body on the ground. Use your hands for additional support.
Duration: 1 minute
1 Sit on the floor with your legs straight. Inhale, bend your right knee, and draw the heel towards your inner left thigh.
2 Slowly reach towards the left foot with your right hand and grab with your thumb on the sole, keeping the length as you move forward.
3 Introduce your left arm; reaching towards the left foot and retain the position.
4 Lean and press your head into the right knee and stay there while straightening the leg as much as possible. Repeat on the other leg.
Beginner’s Tip: Ensure your foot on the bent leg doesn’t slide underneath the straight leg. If you’re finding the position particularly difficult, use a yogastrap around the extended leg instead of your hands until you adjust.
Duration: 1 minute
1 On the floor, lie down on your back whilst keeping your legs straight. Place your hands beside your body with your palms facing down to achieve the start position.
2 Bend your left leg from your knee and press your thigh firmly against your belly. Ensure your right leg is kept straight.
3 Straighten your left leg so that it is perpendicular to the floor. Attempt to hold your left toes with your left hand. Remain steady in this position for approximately 30 seconds and release.
4 Repeat position on the right leg.
Beginner’s Tip: If you cannot reach your toes, touch your knees or ankles until you’re familiar with the position.
Duration: 1 minute
1 Stand with your feet three to four feet apart, with your heels slightly wider than your toes; this will open your hips more and intensify the stretch in your hamstrings.
2 Bring your arms behind your back whilst keeping your spine as extended as possible. Press your palms into a fist whilst clasping your fingers.
3 Fold forward, hinging at the hips, drawing the crown of your head and hands towards the floor. Keep your toes relaxed and attempt to shift the weight of your hips forward so they’re aligned with your feet.
4 Stay here for 10 deep breaths and press into your feet and inhale as you stand up once finished.
Beginner’s Tip: If you struggle with step 2, grab a hold of the opposite elbows with your hands. It also doesn’t matter if your head isn’t remotely close to the ground, for the point of this pose is to feel the stretch in your legs and back.
Duration: 5-20 minutes
1 This move should be used at the end of a routine, it is essential the body is placed in a neutral position. Lying on your back, lift your pelvis and slide your tailbone away to comfortably spread your lower back.
2 Lengthen your legs, opening them to a hip-width apart; allowing your legs and feet to naturally roll outwards.
3 Lengthen the back of your neck by moving your chin towards the chest. Maintain absolute stillness as you relax and quieten the mind. Soften the tongue, jaw, lips and forehead whilst picturing your body rejuvenating and resting.
4 Inhale to exit relaxation, bringing your legs towards your chest. Exhale and gradually hug your knees into your body and rock side-to-side several times. End by rolling to the right and push into an upright position.
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