Yoga for Sleep - Most Relaxing Poses

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Yoga appeared in Indian culture. Translated from Indian means a set of actions aimed at restoring the spiritual, mental and physical forces of the body. Many techniques have been developed to restore these processes. Relaxing sleeping positions are especially popular.

Yoga for good sleep

Going to bed, you can do yoga exercises that will calm the body, relax it, and help you fall asleep faster.

We bring to your attention several exercises that will ensure a sound and healthy sleep.

Sitting exercises

Any yoga class begins with meditation. This is the process of relaxation of the body and consciousness:

• for meditation, it is enough to sit in a comfortable position, you can lean on the pillow. Keep your hands on your knees. Then you need to close your eyes and just breathe slowly. The exercise is approximately performed for 2-3 minutes. Meditation can be longer, depending on how tired the body is during the day;
• after the body is relaxed, the brain has got rid of bad thoughts, the twisting exercise is performed. Sitting position, slowly rotate your body to the left and right. Moreover, if the body turns to the right, then the left hand should lie on the left knee and vice versa. In the process of twisting, linger in each direction for a few seconds, taking a few breaths in and out. Better to use the Turkish pose;
• the position of the body does not change, bends forward. This should be done slowly and smoothly. Leaning over to the bed, you need to linger. This exercise will help relieve tension in the back and neck;
• the next exercise is a longitudinal fold. To do this, you need to stretch your legs in front of you and slowly reach for your toes. After the hands have reached the toe, you need to grab the big toe and stretch. When doing this exercise, the elbows can be bent, but the back should always remain straight. There should be no tension in the legs. If the stretch does not allow bending forward with fully straightened legs, then you can bend them slightly at the knees;
• the exercise is done in the same way as the previous one, but here the back should be round. The more the back is round, the more the muscles along the spine will be relaxed.

Interesting! Benefits of Tibetan Hormonal Gymnastics

Lying exercises

After all the muscles are relaxed, you need to do exercises while lying down:

• lying on your back, raise your knee to your chest. Knees need to be pressed to the chest, frozen in a pose, take a few breaths and exhalations, then slowly lower your legs. The legs are raised alternately. Through the exercise, the muscles of the legs and thighs are relaxed;
• in the prone position, straighten the leg, after the fingers, you need to grasp the fingers, calves, thigh (for the place where the hand reaches, as far as the stretch allows). The leg is slowly pulled towards the head. You need to stop at the moment when tension appears in the muscles of the legs;
• happy child pose. It is required to bend the leg at the knee, grasp the foot in the hand, and then pull towards yourself. The heel should be facing the ceiling. Do the exercise with each leg in turn. In this case, breathing should be slow;
• bend the leg at the knee, the bend angle should be straight. Twisting is performed in such a way that the leg raised up falls onto the bed. The shoulder blades should be on the bed. Exercise with your legs, alternately;
• raise both knees to the chest, press them to the chest. In order for the exercise to be performed correctly, it is necessary to swing slightly in a position with the knees raised to the chest. Sudden movements should not be done so as not to damage the muscles that support the spine.

Interesting! How to treat varicose veins in the legs in women

Note! In order for the exercises to be performed correctly and not harm the body, but on the contrary be beneficial, the first thing that the Indians recommend is to learn how to breathe correctly. It is required to combine physical activity and breathing.

Any exercise that a person does should be done slowly. Breathing should be calm and measured.

The benefits of yoga before bed

To spend the next day well, in a good mood, you need at least a good night's sleep. If you can't fall asleep, you need to do some relaxing exercises to help your body get enough sleep. Better to do yoga exercises.

The main benefits of such exercises are as follows:

• you can calm thoughts, mind, free the brain from unnecessary thoughts;
• when doing exercises, more oxygen enters the body;
• the nervous system calms down;
• emotional imbalance is restored;
• the work of internal organs is restored - blood circulation improves.

Exercise can help you lose weight. Exercise is recommended for people who are sedentary. By exercising before bed, you can quickly get rid of insomnia.