Give your muscles a few minutes of TLC before bed, then sleep like a baby.

February 14, 2018

Do you climb into bed totally beat from your day, but then can't seem to relax your body or mind? To truly relax for sleep, you need to release stored tension in the body. Sure, you can meditate to calm your mind, but that might not help your muscles.

To relax your body, try these bed stretches from sleep expert and yogi Natasha Kerry. In the video below, she'll guide you through specific postures and poses that will induce a chill state by settling the nervous system, slowing your heart rate, and calming the body and mind in preparation for sleep. Try this in the early evening or just before bed. (Same for these 7 yoga stretches to help you fall asleep fast.)

Cozy up on your bed or on the floor-just make sure you have some pillows and an open wall, and eliminate any distractions. Move slowly and carefully to maintain the relaxed state throughout the practice.

Legs Up the Wall Pose

A. Sit with knees pointing up and feet flat on the floor with hips perpendicular to the wall and one hip touching the wall.

B. Lean back onto forearms and swivel legs up the wall. Slowly lower torso onto the floor, making sure hips are close to the wall.

C. Stay in this position for at least 5 minutes.

Child's Pose

A. Start in tabletop position on hands and knees.

B. Touch toes together and widen knees, then sink the glutes back towards heels. Reach arms forward with palms down.

C. Stay in this position for 2 to 5 minutes.

Lying Hip Opener

A. Lie faceup on the floor. Press the bottoms of feet together and let knees fall wide.

B. Place one hand on the chest and one hand on the stomach.

C. Stay in this position for 2 to 5 minutes.

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