Dizzy has really got into doing her yoga lately! So we’ve decided to do a little post on our favourite bedtime yoga routine. These positions can be used individually or to make up a little routine to help you get a good nights sleep (which is what we do!). 🙂
- Seated donkey pose – Start by sitting cross legged on the bed. Place your hands on your knees and slowly become aware of your breath. You can then begin to roll your head in a semicircle from one side to another to help stretch out any tension in your neck.
2. Nosey to floory donkey pose (AKA Childs pose) – Start on your hands and knees. Spread your knees apart, keeping your big toes touching. Bend forward, draping your torso between your thighs. Then extend your arms forward along the floor, with your palms facing down, like Dizzy’s doing! Or you can drape them to the side and behind you on the floor. Whatever feels most comfy for you! 🙂
3. Side donkey twist – Sit comfortably cross legged on the bed. Firstly place your right hand on your left knee. Swing your left hand around to the left side behind you and place on the floor wherever is most comfortable. On an in breathe stretch and lengthen your spine (but don’t do this anymore than what is comfortable!). On an out breathe slowly rotate your body to the left, again only doing what feels a comfortable amount. Repeat a few times and on an out breath come back to the middle. Repeat on the other side.
4. Donkey legs up wall pose – Exactly what it sounds like! This involves just lying down on your back with your legs up the wall. Then just let your arms relax by your side and focus on your breath. 🙂 (Bob decided he wanted to join in at this point, for the last two that involve just lying down, upside down…)
5. Upside down donkey pose (this is know as savasana or corpse pose, Dizzy said we should call it dead donkey pose, but I’m not sure that’s the best name :?) – This is our last pose as it helps you completely relax before sleepy time! It simple involves lying flat on your back, legs slightly apart and arms to your side with the palms facing up. All parts of your body should be relaxed in this pose. Dizzy and her friends love it! 🙂
So that’s our little bedtime yoga routine! 🙂 We spend a different amount of time on each pose every night depending on how we’re feeling, so feel free to decide for yourself how long you spend on each one. 🙂
We hope you get as much benefit out of this as we do. If you also do yoga, what are your favourite 5 poses to use just before sleepy time? If you don’t do yoga what do you do instead? We’d love to know. 🙂 xxx