If you often struggle to fall asleep, you are not alone: many people throw and return for hours in bed before they finally get away and rest. When it happens on a regular basis, you can always feel tired during the day, possibly consuming sugar and coffee to stay awake and even depressed and gaining weight. It’s serious! Doing the next yoga before bed will help you fall asleep (and stay asleep).
They are all pretty simple, so even if you have never done yoga and do not think of yourself as “flexible,” you will be able to master them without problems. More and more scientific studies have shown the benefits of yoga for health, so why not take advantage of it? You have nothing to lose …
can extend the picture to five minutes or more.
Balasana – Child’s Pose
If you have knee problems, this is probably not a good idea. But for everyone else, this picture will relax your nervous system, back, shoulders, belly and mind. If the back end does not touch your heels, fold a blanket a couple of times and grab it under the strap to allow you to quit. You can stretch your arms out in front of you or let yourself relax on your side. Set an alarm to know when to exit the picture. While in the Pose of the Child, make sure you breathe deeply, especially in the back.
Supta Baddha Konasana — Bound Angle Reclining Pose
Some people call this butterfly pictures: lying on the back, supporting the knees, placing the soles of their feet and letting their knees fall sideways. Most of us can not sleep in this position. Our knees will be a few centimeters away from the ground. So, relax, put a stack of books or a blanket or pillow overturned under each knee. Let your arms open at your side, completely relaxed. Breathe up to the lower abdomen.
Back Roll:
Stretching your back, take your knees. Roll slightly from side to side. It’s a great way to stretch you and car down your lower back after a long day. Let your feet and legs relax completely. At the same time, let your shoulders melt to the ground – make sure you do not strain them while holding your knees. And, of course, take a deep breath.
Supta Matsyendrasana – Reclining Spinal Twist
Stretching back, support your knees and let them fall to the right. You can stabilize your legs by holding your left thigh with your right hand. At the same time, stretch your left arm to the left and gently turn your head to the left. And here you want both shoulders to relax as much as possible in the ground. And yes, breathe! Then repeat the position on the other side.
Matsyasana – Fish Pose
Stretching your back with your arms on the ground at your edge, slide your hands – palms down – under the back end. When you slide them, start pushing your entire lower arm into the ground as you bend your elbows. The effect is to lift your upper body slightly and open your chest. You can keep your head up if your neck and neck are awkward or let your head fall back to the ground. Take five to ten deep breaths and then carefully remove the hands underneath you. Stay calm and enjoy the open chest feeling.
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