4 easy yoga moves to beat stress before bed
Feel more centred and relaxed (while carving some pretty killer abs) with this relaxing pre-bed yoga routine.
Updated August 20, 2015
(Photo by Getty Images)
4 easy yoga moves to beat stress
Forward bend
Stand with legs together, arms overhead, palms facing each other. Fold forward from your hips and deeply exhale. Bring palms to rest on floor or shins. Sway from side to side. Slowly roll back up to start. Repeat.
Perfect your form: Bend knees as you roll up.
Dial it down: Can’t reach the floor? Clasp opposite elbows instead.
Amp it up: Fold deeper to reach hands, palms up, under feet.
Warrior I
From standing, step into a wide lunge with knee stacked above ankle, hands on either side of foot. Draw torso up and arms overhead, palms together. Feel the stretch down your spine and back leg. Hold for five counts. Switch sides. Repeat.
Perfect your form: Keep biceps glued by ears and use lower abs to lift torso.
Dial it down: Lower back knee to floor.
Amp it up: Sink deeper into lunge and do mini pulses.
Warrior II to triangle
Step into a wide runner’s lunge with back foot turned out, arms lifted out to sides at shoulder level. Keep lunging knee in line with second toe. Hold for five counts. Straighten lunging leg and rotate body to side to bring one arm to ankle or shin. Hold for five counts. Switch sides. Repeat.
Perfect your form: Relax shoulders away from ears.
Dial it down: Shorten distance between legs.
Amp it up: Widen stance and deepen bend in lunging leg.
Chair pose
Stand with legs together, arms overhead, palms facing each other. Keep biceps glued by ears. Slowly lower into a squat, pushing weight into heels. Hold for five counts. Repeat three times.
Perfect your form:Pretend you’re reaching back to sit in an invisible chair.
Dial it down: Don’t come down as low; do a half squat.
Amp it up: Hold squat for three more counts, then do 10 to 12 mini pulses.
Click here for six gentle ways to cure your anxiety with yoga.
The very best of Chatelaine straight to your inbox.
Chatelaine celebrates, inspires, informs and empowers. We know that Canadian women contain multitudes, and we cover all of the issues—big and small—that matter to them, from climate change to caregiving, Canadian fashion and what to cook now.
Subscribe to Chatelaine!
Want to streamline your life? In our Spring 2025 issue, we’ll show you how—whether it’s paring down your wardrobe, decluttering your messiest spaces or spending way less time cooking thanks to an easy, mostly make-ahead meal plan for busy weeknights. Plus, our first annual Pantry Awards.