5-Minute Bedtime Yoga to Loosen Tight Hips

Many people feel uncomfortable in their body and do not know why. All they know is that their back hurts, their body feels stiff, sitting is too uncomfortable, and climbing stairs is more difficult than it should be. This leads to confusion and frustration with no clear cause.

But there are reasons – and one of the most common is narrow hips.

Your nails are important to almost everything you do. They help you walk, sit, stand, bend, turn, and transfer power throughout your body. When they’re limited, other areas of the body drop (especially your lower back and knees).

When left neutral, this tension dissipates. And it’s not just physical. Many yoga practitioners believe that we also hold stress and unresolved emotions in the hips. Although many of us have learned to push instead of process, our hips keep score.

5-minute yoga to practice before bed

When you don’t go through the day with pain and discomfort, everything is easier. You sleep better. You wake up less often. Even your mood will improve.

This beginner-friendly practice designed to help you relax, release tight legs, and help your entire body feel more relaxed before sleep.

All it takes is 5 minutes.

1. Fig. 4 Length

Lie on your back, bend your knees, and place your feet on the board about hip-width apart. Rest your hands at your sides. Take a few deep breaths.

Cross your right leg over your left knee in a figure-4 pattern. Gently pull your right thigh away with your right hand. Stay here or bring both knees to your chest, hands on your left side or back of your left thigh. Breathe here. Then lower your left leg back onto the board.

2. Leaning cow face pose

Cross your right calf over your left thigh. Pull both knees toward your chest and clasp your hands behind your left thigh in a Figure 4 variation. For a deeper hip extension, grab the big toes of opposite feet with your hands and pull your feet apart. Cow face pose. Breathe here.

3. From knee to chest

Lower your left leg to the mat and straighten your left leg. Pull your right knee toward your chest. Wrap your arms around your right shin and rotate your ankle in one direction, then the other.

4. Spine twist

Cross your right knee over your chest to your left side and keep your shoulders on the board. Extend your right arm straight out to the side and place your left hand on your right thigh in a supine twist. Breathe here. Then return to the center.

Lower your right leg to the mat and cross your ankle over your right thigh in a figure 4 pattern. Repeat Figure 4, Cow Facing Pose, knee to chest and spine rotation on the left side.

5. Knees to chest

Pull both knees toward your chest, placing your hands on your shins or the backs of your thighs. Breathe here.

6. Happy child’s pose

Separate your knees and pull them to your sides as you bring your outer legs or calves in. A happy child.

7. Leaning corner pose

Lower your feet to the mat and bring your feet together Leaning Angle Pose. Put your hands on your body or put your arms at your sides. Here, take a deep breath in through your nose and exhale through your mouth.