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6 yoga poses that will help you sleep. Forget about insomnia and sleep like a child!
Bashny.Net
There are many ways to fall asleep when you suffer from insomnia. Now you know the best of them! These relaxing posture can adjust your sleep, adjust your breath. They activate the parasympathetic nervous system, helps to counteract stress and promote relaxation.
These 6 keys fit anyone, even someone who has never practiced yoga! All you need - this is theft. Ready? Then, comfortably located on the bed and embarking.
Before you start, do 10 deep breaths.
1. Legs wide angle (Upavistha Konasana)
Sitting, legs wide apart from each other, put a pillow horizontally in front of the torso. Inhale, straighten your body as high as possible. Exhale slowly sinking onto the pillow in front of you, pulling your hands forward for her. Lying in this position, do 10 breaths and bringing back.
2. Lying on his stomach (Salabhasana)
Lie down on his stomach on the pillow, supporting legs and hips. Looking down, pulling back of the neck. Meanwhile, intertwined his fingers behind his back in the "lock", pull them to the level of the loin. Taking a deep breath, raise your hands to the ceiling, pulling socks along the mattress. Do a few repetitions. Then inhale again, lifting the chest and head so as to continue to look at the bed. Do 10 of these exercises. Only by doing all this, untie his fingers and dropped his hands down over the bed, relax them.
3. Legs up the wall (Viparita Karani)
Now lie back on the pillow, putting it to the wall. Raise your legs to the ceiling so that the heel and knees at the same level. Hands are along your body, palms facing up, so you get the replacement energy that comes into our body with the breath. This position is ideal for someone who spends a lot of time on their feet. Circulation will improve. The main thing - to breathe deeply. Stay in this position for 2-3 minutes. To get out of this position, slowly bend your knees and shift them to one side. This is perhaps the most useful exercise, the result you will feel immediately!
4. The soles of the feet together (Supta Baddha Konasana)
Again, lying back on the pillow, fold the soles of your feet together so your knees throwing in different directions. Hands stretch along the body. Remain at this position for about three minutes. Do not forget to constantly breathe deeply and evenly.
5. Rotate, supine (Jathara Parivartanasana)
Keep lying on your back. Lay down your knees together, holding their hands. Again Stretch arms along the body and slowly tilt legs bent at the knees the one hand or the other. At the same time, it appears that your breath is transformed into the waves, and all the energy flows through your spine. Stay turned to one side for 1 minute, then change direction.
6. Corpse pose (Savasana)
Last position before you fall asleep carefree sleep. Lying back on the pillow, put his left hand on the heart, and the right to the stomach. Take three deep and level of inhalation and exhalation, and then four more unusual: before you breathe - count to four, at the expense of four - Hold your breath and count to eight, on the count of eight - slowly release the air.
Blissful sleep you provided! Just do not forget to remove the pillow from the spine.
Well, now your body is filled with peaceful energy, the heart beats quietly, breathing steady, and the thought of insomnia will no longer haunt you.
Each of us has ever felt podobnoe.Ponravilsya this method? Tell your friends about it, let them now also do not worry about your sleep!
via takprosto cc
These 6 keys fit anyone, even someone who has never practiced yoga! All you need - this is theft. Ready? Then, comfortably located on the bed and embarking.
Before you start, do 10 deep breaths.
1. Legs wide angle (Upavistha Konasana)
Sitting, legs wide apart from each other, put a pillow horizontally in front of the torso. Inhale, straighten your body as high as possible. Exhale slowly sinking onto the pillow in front of you, pulling your hands forward for her. Lying in this position, do 10 breaths and bringing back.
2. Lying on his stomach (Salabhasana)
Lie down on his stomach on the pillow, supporting legs and hips. Looking down, pulling back of the neck. Meanwhile, intertwined his fingers behind his back in the "lock", pull them to the level of the loin. Taking a deep breath, raise your hands to the ceiling, pulling socks along the mattress. Do a few repetitions. Then inhale again, lifting the chest and head so as to continue to look at the bed. Do 10 of these exercises. Only by doing all this, untie his fingers and dropped his hands down over the bed, relax them.
3. Legs up the wall (Viparita Karani)
Now lie back on the pillow, putting it to the wall. Raise your legs to the ceiling so that the heel and knees at the same level. Hands are along your body, palms facing up, so you get the replacement energy that comes into our body with the breath. This position is ideal for someone who spends a lot of time on their feet. Circulation will improve. The main thing - to breathe deeply. Stay in this position for 2-3 minutes. To get out of this position, slowly bend your knees and shift them to one side. This is perhaps the most useful exercise, the result you will feel immediately!
4. The soles of the feet together (Supta Baddha Konasana)
Again, lying back on the pillow, fold the soles of your feet together so your knees throwing in different directions. Hands stretch along the body. Remain at this position for about three minutes. Do not forget to constantly breathe deeply and evenly.
5. Rotate, supine (Jathara Parivartanasana)
Keep lying on your back. Lay down your knees together, holding their hands. Again Stretch arms along the body and slowly tilt legs bent at the knees the one hand or the other. At the same time, it appears that your breath is transformed into the waves, and all the energy flows through your spine. Stay turned to one side for 1 minute, then change direction.
6. Corpse pose (Savasana)
Last position before you fall asleep carefree sleep. Lying back on the pillow, put his left hand on the heart, and the right to the stomach. Take three deep and level of inhalation and exhalation, and then four more unusual: before you breathe - count to four, at the expense of four - Hold your breath and count to eight, on the count of eight - slowly release the air.
Blissful sleep you provided! Just do not forget to remove the pillow from the spine.
Well, now your body is filled with peaceful energy, the heart beats quietly, breathing steady, and the thought of insomnia will no longer haunt you.
Each of us has ever felt podobnoe.Ponravilsya this method? Tell your friends about it, let them now also do not worry about your sleep!
via takprosto cc
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