It Starts with YOU wellness®
ANXIETY / STRESS RELIEF / STRESS MANAGEMENT through use of:
Mindfulness, MEDITATION, Yoga, and NUTRITION
Helpful Relaxation Poses Before Bed
These gentle and tension releasing poses are very good for the person who needs to find relaxation before bed. These poses are great tools to calm the mind and body. All three can be done IN BED, so feel free to take advantage of these methods to help you find relaxation, which can help you fall asleep faster. If you wake up in the middle of the night, you can use these poses to help re-set your mind towards sleep, instead of worrying about why you woke up, or what could be wrong with you because you woke up, or even why you can't fall back asleep.
See also the Focus Techniques page, and try Ankle Circles and / or Yoga Nidra. These focus techniques can be practiced in bed as well, and are especially good if your mind gets cluttered with thoughts other than sleep. Try them all, and figure out which methods work the best for you! Continue to practice them, even when you aren't feeling anxious, since practicing during a non-anxious time will give your mind the ability to understand and comprehend what you are doing. This will then make it easier for your mind to get relaxed or focused during those anxious times.
See also the Focus Techniques page, and try Ankle Circles and / or Yoga Nidra. These focus techniques can be practiced in bed as well, and are especially good if your mind gets cluttered with thoughts other than sleep. Try them all, and figure out which methods work the best for you! Continue to practice them, even when you aren't feeling anxious, since practicing during a non-anxious time will give your mind the ability to understand and comprehend what you are doing. This will then make it easier for your mind to get relaxed or focused during those anxious times.
Legs up the wall...This is a great tool to enhance relaxation. Allow the legs to find a spot on the wall where they are totally relaxed, and not feeling like they are holding themselves up. The closer the body is to the wall, the less strain you will feel on the legs. Allow the arms to splay out and palms face upwards towards the ceiling. Take a deep breath in and slowly exhale out.
This position kicks in the parasympathetic nervous system, which turns on the "relaxation" receptors. It is also a good tool for encouraging toxins to exit the body faster. Close your eyes and relax. You can stay in this position for 10-15 min. if you like. When ready, come out of this pose nice and slowly. Turn to one side and rest there for a moment, then slowly find your way up to a seated position, then carefully standing. (Go slow and mind your blood pressure.) This is a great method to use while already in bed, so all you have to do is bring your legs down before you sleep. |
Knees to chest...
This is another great enhancement for relaxation. It stretches the lower back, and gives you a feeling of comfort, like giving yourself a hug. Close the eyes, relax the shoulders and just let yourself release in this pose. You can rock gently from side to side, if you prefer, or rest still. Keep the shoulders relaxed and breathe slow and steady, allowing your exhale to guide you into relaxation. You can focus on the feeling of the lower back releasing, or maybe your shoulders releasing, or you can focus on the breath. Find what makes YOU relax the most, and allow yourself this beautiful gift of relaxation.
While in bed, or if you wake up in the middle of the night, this method is easy to get to and can be very relaxing. You can focus on the feeling of the body rocking from side to side, on your breath, or the relaxation of your shoulders. |
Happy Baby...
This is an enhancement of knees to chest, and can also be rocked gently from side to side, if preferred. Keep your eyes closed and relax the body. You can focus on the feeling of the body as it rocks from side to side, or you can focus on your breath. Focus on whatever makes you feel the most relaxed. This pose can be very comforting. Relax the shoulders and allow yourself to feel the tension and worries away.
You can practice this in bed and focus on your breath. Allow yourself to enjoy the feeling of the movement of your body swaying from side to side. If looking for something else to focus on, you can find a focal spot at the tip of your nose, or the space between your eyebrows. |
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