Yoga - a system of exercises that may be suitable for people of any age and physique. While some think it is sometimes difficult and even a little frightening.
However, you do not need to be a man-band, to enjoy the many benefits of yoga, for example, such as meditation, which can help lower blood pressure, relieve stress and improve memory.
In this exclusive tutorial you will learn 10 simple postures of yoga that you can perform right on my bed!
"Yoga before going to bed" - a perfect evening complex exercises to help relax tense muscles and mind after a hard day
Jessica Matthews, an assistant professor of physical science Miramar College in San Diego, advises everyone to choose their own type of exercise and load, before starting to do. "The most important thing - take care to themselves to understand what your body needs," - she says
Although these exercises are relatively light, before starting a new program, be sure to consult with your family doctor.
1. Pose №1: Meditation vnimaniya
This position is ideal for those who want to spend a few minutes before going to sleep in quiet contemplation.
Sit comfortably on the bed, cross-legged. Vypryamte spine, relax the hands and take three deep breaths. Try your best to clear your mind and focus on deep breathing. You may need some time to calm down and relax
Pose №2:. Tilt vperёd
Leaned forward - a great tool to stretch before bedtime
Sit on the bed and slowly bend forward, and then carefully reach for the fingers to the toes. If you do not reach the foot, reach for your ankles, calves or thighs -. Which can
Focus on exhaling as this will help you to deepen the stretch
Pose №3:. Pose mladentsa
Kneel on the bed, legs, fingers together behind you, and your knees hip-width apart. Slowly bend down until your torso not appear between the thighs.
Hold this position for as long as feel comfortable, breathe deeply
Pose number 4:. Povorot
This position really works wonders, stretching the spine and upper part of the body.
Sit cross-legged on the bed, and put your right hand on your left knee.
Put your left hand on the bed behind you, and a leisurely, turn body to the left. Turn your head so to look over your left shoulder.
Breathe deeply, then slowly return to starting position. Repeat on the other side turn
Pose number 5:. Lying boginya
This position - one of the most pleasant in this set, because you will have to carry out and does it in a prone position
Lie on your back and bend your knees. Connect with your feet and spread his knees. Hands well apart. If you feel any uncomfortable cramping or pressure in the lower body, place a pillow or two under each knee to lift the legs
Pose number 6:. Feet on stene
This is a special meditative posture.
"Doing this exercise will help ease the tension in the legs," - says Vida Belkus, yoga instructor and one of the "Healthy yoga" Boston Club founders
"People who find it difficult to meditate, can use this easier way to clear your mind" - says the instructor
Sit on the bed, facing the wall. Lie down and pull your feet up on the wall. Spread the arms to the sides, palms up. Breathe gently and feel the stretch in the back of the legs
Posture number 7:. Valik
It is comforting, but at the same time quite physically challenging pose. This is similar to the popular "pose a happy child", because both legs are in the air at an angle toward you.
Lie on your back, hug your knees and press them to his chest. Cross your ankles and shins clasp hands. Make the body move forward, to sit down, and then slide down back on the exhale.
"This exercise will help stretch the lower back and hips," - says the instructor Belkus
Pose number 8:. Pose golubya
This position is one of the most physically intense in this course, but it works perfectly wonderful way to tired legs.
Get on all fours, hands shoulder-width apart. Pull the left knee forward, hands in front, and the right leg - behind you on the bed. Exhale, tilt your body forward, to the left knee.
Stay in this position until you feel comfortable. Do this for a few minutes, if possible, and then switch legs
pose number 9:. Light turns lёzha
This exercise is ideal for morning exercise, right before the jump out of bed and be ready for a new day.
Lie on your back, hug your knees and gently press the breast. Keep your feet with his left hand under the knees and lower your knees to the left on the bed. The head is also rotated to the left. Stay in this position for some time, and then repeat in the opposite direction
Pose number 10:. Pose ryby
This exercise can be a little difficult at first, especially for those who have back problems. But it is certainly an interesting position!
Lie on your back and place your hands under the hips. Then slowly lift your chest while pulling his head back. Stay in this position for some time. Then descend to the bed and repeat several times.