Buenas Noches....Stretches to End the Day

Aaahhhh....the end of another busy day...but because our days can be so hectic, it can sometimes be difficult to wind down enough to get to sleep. Unfortunately, many people turn to artificial sleeping aids, such as over the counter drugs or alcohol, to aid them into slumber. While the occasional nightcap won't hurt, alcohol can actually disrupt natural sleep cycles, causing early morning awakenings, and over the counter medications can be addicting. There are other, more natural ways to wind down from a busy day, and yoga is but one alternative. Practicing gentle yoga stretches (no power yoga or hot yoga - they'll wake you up!) and deep breathing before bedtime can help set you up for a great night of sleep. The following is one of my favorite routines to help ensure a peaceful nights rest.

Begin by sitting on the edge of your bed. Slowly lower your head down to your chest, stretching the back of your neck. Roll your head from side to side, stretching all along the sides of the neck, and also the shoulder area. Be careful not to take your head back...keep it forward to protect the spine. Just gently roll your head back and forth until you feel the muscles at the back of the neck - where many of us carry extra tension - relax and elongate.

Next, roll your shoulders back in slow circles. Take them to the back about 10 or so times, and then roll them forward. After rolling them forward several times, clasp your hands in front of you, rounding out your back and stretching the arms, back, and shoulders. Keeping your hands clasped, reach up straight and tall, stretching your chest, and then round down once again. Repeat several times.

Cross your right leg over your left, and press your left elbow to the outside of the right knee. Twist your torso, and look behind you. This stretches the lower back, another area where we tend to carry extra tension. Repeat on the other side.

Lay back on the bed, resting your head on the pillow. Slowly bring one knee into the chest with the opposite leg extended. Clasp your hands behind the knee, and hold. This again stretches the lower back. Lift the leg up, and gently lower it down, and repeat with the other leg. Repeat a few times.

Finally, stretch your arms up over your head, and feel the entire torso and body stetch. Imagine you are trying to make yourself two inches taller. Take a deep breath while in this position, exhale, and slowly roll into your normal sleeping position.

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