Yoga before bed, after which even an old grandmother sleeps like a baby

A busy working day necessarily affects our body. If you are worried about insomnia, and throughout the day you feel tired and nervous, it is time to tell you what yoga is before bedtime. In the modern world, it is important to have time, but in the endless stream of affairs we forget about a full rest. And restoring vitality is just as important as doing your job on time.



Not everyone has the opportunity to sleep 6-8 hours a day. It is important to remember that not all people are equally tired. Different physical and mental stress requires different energy costs. You do not need to be an expert to say that the loader needs to eat and sleep many times more. Than an office worker. But even if the amount of time for rest is given differently, you need to be able to qualitatively prepare for rest and recovery.



Yoga is ideal for relaxing and preparing for sleep. Relaxing asanas should be done immediately before bedtime, 3 hours after a meal. Ventilate the room before classes, as breathing exercises play an important role, fresh air is necessary for this.

Breathing should be measured and deep. Thus, metabolic processes in the body are normalized. Deep breath, slow exhalation. Practice such gymnastics for a minute. With the habit can be dizzy, reduce the time of exercise to 30 seconds. Breathing gymnastics helps to cope with stress and irritability.



Lotus Pose Helps to clear the mind of negative emotions, to concentrate on the search for harmony of mind and body. Sit on the floor or mat, you can do the exercise on the bed. Cross your legs, keep your back straight. If you can't sit straight, lean against the wall. Breathe straight through your nose. Inhalation and exhalation lasts 4 seconds.



Pashchimottanasana or just leaning towards straight legs. Remember the physical education classes in school, when the girls passed the standard for stretching. Sit up straight, feet in front of you. Smoothly descend and reach your fingertips to your feet. On inhale, stand up and spread your hands to the sides, stretching the spine upwards.



Apanasana Asana to relieve tension in the lower back. Lie on your back, legs right along your torso. Bend one leg in your knee and bring it to your stomach, helping yourself with your hands. Do the same with your other leg. Then bend both legs in the knees and bring them to the stomach, fix in this position for a few seconds. Slowly straighten your legs.



Lying on your back, hold both hands behind your head. Slightly bend your knees and spread them to the sides, the feet are closed together. In this position, spread your knees and do not forget to breathe smoothly.



The child’s Balasan position relaxes the muscles of the back. Sit on your knees and tilt the body forward. The forehead touches the floor, and the hands are located along the torso with palms up.

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The shavasana final posture is known as the short sleep asana. It restores strength after difficult exercises and relaxes the body and thoughts. Lie straight on your back, legs shoulder wide, arms out. Concentrate on your breathing, try not to think about anything. Feel every muscle in your body. You need to be in this position for at least 10 minutes. Experts advise to fall asleep on your back for a healthy and sound sleep.



I hope that yoga before bed will help you to relax and distract from difficult thoughts. Do not forget about a full rest, only so you can conquer new peaks day after day. Be healthy and full of energy.