After a long, stressful day at the office, it can be a challenge to relax at night, and you may still feel overloaded, stressed and fatigued until bedtime, but you can apply yoga to sleep.
While some people resort to a glass of wine or two to relax, which can actually make it harder to get a restful night’s sleep, vigorous training can help relieve stress, but if you do it too close to bedtime, you may have trouble falling asleep.
Although some styles of yoga to sleep, such as Vinyasa yoga, can be considered vigorous and should be avoided before going to bed, practicing gentle, relaxing postures, along with deep breathing, can help prepare you for a good night’s sleep.
Keep a yoga mat rolled up around your head and spend about 20 minutes before going to bed and you must perform these positions in order to catch a truly relaxing sleep.
Lotus posture with deep breathing or Padmasana.
Although not considered a physical posture per se, the practice of breathing in yoga to sleep is an important factor in its calming effect on the brain and body.
To stabilize and strengthen the nervous system, you must concentrate on the simple flow of breath in and out.
In your physical poses, take a few minutes to set your breath, sitting in a comfortable position like the Lotus pose, inhale and pull through your nostrils up to 25 times, lengthening the exhalation as much as possible.
Certified yoga instructors recommend abdominal breathing, drawing the breath deep into your belly, letting it expand with each inhalation and then exhaling completely so that your navel leans toward the spine.
Although his name sounds energizing, spending several minutes in a hero pose before going to bed can help you relax.
To do so, sit Japanese style, with knees bent and legs bent under you, the upper feet should be flat on the floor, and the spine should be straight with shoulders and head lined up on your hips.
If this is too much pressure on your knees, place a block or pillow between your feet and rest your buttocks.
Hero posture is ideal as a yoga posture for sleeping as well as for calming down, say many yoga instructors for sleeping, helps make you physically and emotionally stable, it is also said that sitting in this position stimulates pressure points at the top of the feet that promote relaxation of the whole body.
Posture Yoga to sleep Uttanasana
If you have a lot of tension in your neck or shoulders or a tension headache, yoga teachers recommend pressing your thumbs along the occipital bone at the base of your skull during this posture.
To do this, stand with your feet separated by the hip and bend forward on your hips, reaching the tip of your fingers towards the floor, keep a slight bend in your legs and rest your ribs on your thighs.
Bend your arms at your elbows and grasp your elbows with the opposite hand, letting your upper body relax completely, it is recommended to use your fingertips to gently brush the back of your head.
Manually remove the residue, the great stress of your day from your body, it is almost as if you could eliminate the energy that surrounds you.
Posture Marjaryasana and Bitilasana
These postures emphasize relaxation and spinal extension, say yoga instructors.
To do this, place your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Breathing is essential in this, as you inhale gently drop your belly to the floor while lifting your head and coccyx bone towards the ceiling.
Reverse the movement, exhaling deeply around its spine, bending your chin towards your chest.
In today’s lifestyle, people have a lot of tension in their back, any posture that can help you move your back and stretch your torso will help you get a deeper rest.
Yoga instructors recommend a variation on the halasana sleeping yoga posture that focuses more on deep abdominal breathing.
To do this and to enter this more advanced posture, lie on your back and bring your legs up and on your torso so you can grab your feet or calves.
You don’t have to go all the way in the full posture, but it’s important to keep your shoulders firmly on the ground when lifting your coccyx.
The focus of your weight should be in the center of your back, just below your shoulders, which is also an important pressure point, if you open that pressure point, you will create a deeper breath and as well as good relaxation.
Instructors state that everyone should be taught this about posing children, which recommends that you sit for several minutes before going to bed.
To do this, sit Japanese-style and then spread your knees wide apart, keeping your toes touching.
Lower your torso down and rest your forehead on the floor, because pressing your head down really relieves the nervous system.
Keep your center balanced and extend your arms out in front of you or along your sides, also emphasizing that your buttocks should be touching your heels in this posture if possible.
If that’s not possible, take a pillow or pillow and place it behind the back of your knees to elevate the bones while sitting.
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