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Exercises for deep relaxation before bed
Previously, it was very difficult for me to fall asleep, just some kind of flour - for an hour or more, I looked at the ceiling and "counted elephants." I also had trouble relaxing and walking nervous. Everything changed after evening yoga came into my life.
Oh. yoga-nidra A friend told me. This technique is not at all difficult, so even those who have never played sports can cope. All you need is a yoga mat, comfortable clothes and a desire to work on yourself.
Evening Yoga Editorial Today "Site" share an exercise for deep learning relaxation. This technique calms, relieves tension, helps to recover quickly!
Yoga nidra is one of the most powerful methods not only for forming deep relaxation Minimal amount of time, but also to relieve stress. As a result, one hour of yoga nidra is equal to two or even four hours of normal sleep.
All practice is conditionally divided into 2 parts: preparation and relaxation itself, which is called “nidra”. The whole practice takes about 20 minutes.
Without the first preparatory part, there can be no second. For beginners, preparation may take longer. For those who practice longer, the transition takes a very short time and is immediately followed by being in the nidra, a state close to sleep, but you are completely conscious.
To begin with, you need to lie on a flat surface, spreading a mat or plaid, and take a pose that in yoga is called Shavasana. Lie on the floor, connect your heels and naturally spread your socks, after which your feet will take a comfortable position for them. The hands should lie along the body without touching it. Mentally “press” the spine into the floor, this will give you an additional impetus to relaxation. And no effort; eyes closed.
And it is important not just to lie down, but to try to relax as much as possible: from the tips of the toes and ending with the top of the head. To do this, the internal attention will need to pass through each part of the body and at the same time discard all other thoughts: “What to cook for dinner?”, “What message did I get to the post office?”
Stop evaluating the situation around you - devote this time only to yourself. Just observe your thoughts, breathing and sensations in your body. Next, you need to consistently transfer attention from one part of the body to another, while not lingering for a long time on any of them. So you relax the body and calm the mind. Conscious breathing can also serve this purpose.
After a certain amount of relaxation It is possible to perform visualization. Generalized images will be suitable here, which will help to release the subconscious mind and thereby purify the mind. You can imagine lying on the beach and the waves gently touch your feet or mentally transfer yourself to a field with fragrant flowers and imagine beautiful blue clouds in the sky. Everyone has their own image!
The essence of practice After all this fits the key relaxation. The way out of practice is by concentrating on the breath, it must be fully conscious.
If you do everything right, within a few minutes you will reach a special state of pleasant bliss, when your body both exists and does not exist. It becomes weightless. Such rest removes all clamps, dissolves tension not only in the body, but also in the head, gives you energy and health. And most importantly, it heals.
Same thing. yoga-nidra You can watch it in this video.
https://www.youtube.com/watch? v=ShalzzZfIWE
During the quarantine, I do yoga at home to keep myself in good shape, and most importantly, to strengthen my immunity. In addition, exercise improves mood and prevents internal panic. I suggest you to familiarize yourself with a selection of exercises that will give you good health and a slim figure. This is especially true for women after 50!
Yoga Nidra TechniqueIt is primarily used to improve the quality of sleep. Also, this practice allows you to reduce the time for sleep and at the same time feel a full recovery. This can be achieved by paying attention to sleep quality through complete relaxation. This is why yoga nidra is practiced in the evening.
There is no need to make extra effort, everything happens naturally. At this time, a person easily passes to the borderline state of simultaneous sleep and wakefulness, which is key in this practice.
Personally, I really like it. yogaI close my eyes and relax completely. Just 20 minutes and it was like 2 hours of sleep!
By the way, I highly recommend during practice saying: “I exist.” It's my body. This is my body. “May all my problems be solved, with or without my consciousness.”
Oh. yoga-nidra A friend told me. This technique is not at all difficult, so even those who have never played sports can cope. All you need is a yoga mat, comfortable clothes and a desire to work on yourself.
Evening Yoga Editorial Today "Site" share an exercise for deep learning relaxation. This technique calms, relieves tension, helps to recover quickly!
Yoga nidra is one of the most powerful methods not only for forming deep relaxation Minimal amount of time, but also to relieve stress. As a result, one hour of yoga nidra is equal to two or even four hours of normal sleep.
All practice is conditionally divided into 2 parts: preparation and relaxation itself, which is called “nidra”. The whole practice takes about 20 minutes.
Without the first preparatory part, there can be no second. For beginners, preparation may take longer. For those who practice longer, the transition takes a very short time and is immediately followed by being in the nidra, a state close to sleep, but you are completely conscious.
To begin with, you need to lie on a flat surface, spreading a mat or plaid, and take a pose that in yoga is called Shavasana. Lie on the floor, connect your heels and naturally spread your socks, after which your feet will take a comfortable position for them. The hands should lie along the body without touching it. Mentally “press” the spine into the floor, this will give you an additional impetus to relaxation. And no effort; eyes closed.
And it is important not just to lie down, but to try to relax as much as possible: from the tips of the toes and ending with the top of the head. To do this, the internal attention will need to pass through each part of the body and at the same time discard all other thoughts: “What to cook for dinner?”, “What message did I get to the post office?”
Stop evaluating the situation around you - devote this time only to yourself. Just observe your thoughts, breathing and sensations in your body. Next, you need to consistently transfer attention from one part of the body to another, while not lingering for a long time on any of them. So you relax the body and calm the mind. Conscious breathing can also serve this purpose.
After a certain amount of relaxation It is possible to perform visualization. Generalized images will be suitable here, which will help to release the subconscious mind and thereby purify the mind. You can imagine lying on the beach and the waves gently touch your feet or mentally transfer yourself to a field with fragrant flowers and imagine beautiful blue clouds in the sky. Everyone has their own image!
The essence of practice After all this fits the key relaxation. The way out of practice is by concentrating on the breath, it must be fully conscious.
If you do everything right, within a few minutes you will reach a special state of pleasant bliss, when your body both exists and does not exist. It becomes weightless. Such rest removes all clamps, dissolves tension not only in the body, but also in the head, gives you energy and health. And most importantly, it heals.
Same thing. yoga-nidra You can watch it in this video.
https://www.youtube.com/watch? v=ShalzzZfIWE
During the quarantine, I do yoga at home to keep myself in good shape, and most importantly, to strengthen my immunity. In addition, exercise improves mood and prevents internal panic. I suggest you to familiarize yourself with a selection of exercises that will give you good health and a slim figure. This is especially true for women after 50!
Yoga Nidra TechniqueIt is primarily used to improve the quality of sleep. Also, this practice allows you to reduce the time for sleep and at the same time feel a full recovery. This can be achieved by paying attention to sleep quality through complete relaxation. This is why yoga nidra is practiced in the evening.
There is no need to make extra effort, everything happens naturally. At this time, a person easily passes to the borderline state of simultaneous sleep and wakefulness, which is key in this practice.
Personally, I really like it. yogaI close my eyes and relax completely. Just 20 minutes and it was like 2 hours of sleep!
By the way, I highly recommend during practice saying: “I exist.” It's my body. This is my body. “May all my problems be solved, with or without my consciousness.”
