3 yoga poses for post-run bedtime bliss

After a long run or tough speed session, the last thing you may want to do is move your tired body even more. Bring on some bedtime yoga–simple, soothing stretches you can actually do from the comfort of your bed.

Adding a few stretches to your bedtime routine can release tight muscles and speed up recovery by boosting circulation. Combined with deep breathing, some gentle stretching before you sleep will also help you mentally relax and unwind. Crawl in, stretch out and prepare for a blissful slumber.

Lying ankle dorsiflexion

This stretch will tease out any stiffness in your lower legs while strengthening the muscles around the ankle.

Lie on your bed with your arms at your side and a pillow under your head, if it feels good.

Bend one knee and place the sole of your foot on the bed. Keeping your heel on the bed, point the toes toward your head, flexing your ankle.

Hold for a few seconds, feeling a stretch in the front of your ankle, before relaxing your foot back to the starting position.

Perform the dorsiflexion movement 10-15 times on one foot, then switch to the other side.

For bonus points, add some ankle circles by lifting each foot and rotating your ankle, first clockwise and then counterclockwise. Aim for 10-15 circles in each direction.

Knees-to-chest

Begin by lying on your back in bed, ensuring you have enough space to extend your legs. You can prop a pillow under your head for maximum comfort.

Slowly bring both knees toward your chest and hug them with your arms, clasping hands over your shins or on any part of your legs. Grabbing both ends of a towel or yoga strap stretched across your shins is a great, accessible option as well.

Allow your shoulders to relax into the bed, and if it feels comfortable, gently rock from side to side to give your back a gentle massage.

Hold the pose for 15-30 seconds or however long feels good, breathing deeply and allowing your body to relax.

Slowly release your knees and send your legs back down your bed, repeating if it feels good to do so.

Full-body stretch and release

This gentle full-body release is perfect to relax both muscles and mind, right before you turn out the lights.

Lie on your bed with your arms at your sides.

On an inhale, reach your arms overhead toward the top of the bed, while you stretch your legs in the opposite direction.

Spread fingers and toes as wide as possible, and push through your heels. Keep your back flat on the bed as you stretch.

Hold for a count of three, release, and repeat.

If you’re feeling inspired to try a slightly longer bedtime routine, try this gentle flow by online yoga instructor Adriene Mishler.

Remember to listen to your body and ease into each pose, being particularly gentle if yoga is new for you. Feel free to take any of your stretches to a yoga mat on the floor, instead of your bed.