Yoga for better sleep.
We are all accustomed to the fact that an adult for a rest it is necessary to sleep not less than seven hours. However, most often no one is to find a dream more than six.
There are bags under the eyes, constant irritation and painful desire to sleep until it stops at least on weekends. But the lack of sleep continues to accumulate.
Yoga teaches us above all to live in peace with ourselves. Not surprisingly, there is a very simple and short set of exercises that help to relax the body and mind. A dream in the end will be more strong and deep, and will allow the body to relax much better in a shorter period of time. Try it and you will quickly confirm that the alarm you more is not the enemy. What’s more, you will start to Wake up cheerful and full of energy, you will find that the morning energy spike is not a myth.
Before performing a set of exercises, dim the lights and turn on relaxing music. The whole environment should set you in the relaxing mood. It is not necessary to light candles, the fire in the bedroom, evokes in us a subconscious sense of danger.
Breathe calmly and deeply. Very important inhale and exhale done your nose.
Do not go to sleep if you don’t want to. Even later in the night, but wait until the body itself will show you what to go to bed.
Evening yoga, in contrast to the morning should be less dynamic. To prevail should the asana, gently stretching the spine, removing tension from the muscles, relaxing the loaded joints.
1. Relaxation
Start with a simple relaxation lying on your back. Within 1-2 minutes, relax, breathe smoothly, calmly, imagine that the breath is going alternately through different parts of the body, from the bottom up.
The following exercise usually offer to do Shirshasana.
2. Sirsasana, or headstand
This pose is called the Queen of asanas. The main purpose of this position from the point of view of yoga is to change the polarity of the currents of energy. It improves the brain’s blood supply, improves mental ability, rejuvenates and strengthens the entire nervous system and organs of vision and hearing, improves coordination of movements, gives rest to the heart and strengthens the heart muscle, normalizes blood pressure and even increases the content of hemoglobin in the blood. There were also positive impact on digestion and breathing.
Also this asana pronounced mental effect: it eliminates neurasthenia, hysteria, obsessive fears and depression, brings vitality and self-confidence.
The pose is very complicated for beginners, so in any case do not attempt it if you have no need of physical training.
To perform this asana:
1. He leaned forward, put his head the crown of the head on the yoga Mat (you can fold the Mat two times).
2. Grasp the back of his head with his hand. It is important to note that men to the head to fit the right hand and females the left.
3. Lying on the head of the palm, place the palm of the free hand. Don’t twist your fingers.
4. Forearms lay on the floor. The angle between them needs to be from 60 to 90°.
5. Pull up to his feet.
6. Straightening the legs, raise the pelvis as high as possible.
7. Sure that the main support had on hand. Strong pressure on the head should not be.
8. Keep this position for about 10 seconds, then slowly lower legs.
For starters, you can perform this asana without straightening his legs.
To ease the execution of this asana before beginning to do a forward roll. Usually, it removes the fear to fall in this asana.
Contraindications to this asana very much. One should not even begin this pose if you have: hypertension, heart disease, thrombosis, arteriosclerosis, weak blood vessels in the eyes, glaucoma, otitis media, chronic Qatar, displacement of the intervertebral disc, the dysfunction of kidneys. Also keep in mind that trying to perform this posture you can, if you already do yoga at least six months.
Immediately stop the execution of the asanas, if you feel suffocation, headache or dizziness, fever or any other severe discomfort.
3. Downward dog
For those who are just entering the world of yoga, relaxation after the exercise – downward Dog. It might help you to relax and distract from daily thoughts.
You need to get up on all fours, trying to place his knees on the width of the pelvis and hands at shoulder level. The fingers need to keep straight ahead, to press the base of the palm and base of fingers to the floor, and your elbows straighten. If you do not want to have back problems, it is not necessary to bend at the waist.
To inhale and exhale, simultaneously straightening your knees. You back should be straight, the heels move toward the floor and lengthen the back thigh up, knee pull up, too. The head should be lowered between the arms, the abdomen relaxed.
That is, get this slide. It is no coincidence that the name of the poses can also be found. If everything is done correctly, the stomach is retracted involuntarily. The muscles of the back and arms stretch. The provision should be delayed. Body weight are trying out of hands to carry in leg.
For those who have just started practicing Hatha yoga, enough to withstand 5-8 breaths. The more practice, the longer you can stay in the pose. Then again down on all fours.
Important – when you are upside down, never lift your head up do not strain the muscles of the neck. Of course, if you don’t want to get problems with blood circulation disorders and aggravation of degenerative disc disease.
4. Purna Sarbacane, or Cobra Pose
During the exercise, pause, his eyes resting on the ceiling for 1-2 minutes. Don’t forget that our goal now is to relax before sleep.
Lie on a Mat, on your stomach, feet together, rest on toes, heel foot connected. Hands bend at the elbows, the palms of the hands lay on the Mat at shoulder level, fingers together. The baby’s chin touches the Mat.
Slowly vertebrae by vertebrae flip your head back as far as possible. After her raise upper body, bending back, but without lifting the lower abdomen (area below the navel) from the Mat. Hands serve as a support. Basically the movement is due to muscle tension in the neck, back and hands.
Look up at one point. Relax the muscles of the face and body, stay in this position for 1 s.
Continuing to lean on hands, slowly turn your head, her torso to the left and try over your left shoulder to see the heel of the right foot. Lock this position for 1 s, trying to be as relaxed.
Slowly turn your head, and her torso to the right and try using the right shoulder to see the heel of the left foot. Relax and hold the position during 1 s.
Slowly return your head and torso in the position described in 1 stage back arched, without taking away from the Mat lower part of the abdomen. Relax and hold the posture for 1 s. Then start slowly, vertebrae by vertebrae, lower down first the stomach, then chest, shoulders, head, until you return to the starting position, resting his chin in the Mat. Stay in this position for 1 s.
Exercise again, but in a different order: up – right – up – down.
5. Salamba Sarvangasana or Pose Candle
No relaxation or delay and flip your Cobra in the familiar “Birch”. Use not full, and so-called “baby variant poses – legs and torso not in a straight line and at an angle slightly greater than 90° to each other.
Lie on your back, legs how should pull, your knees pick. Put your hands along the body, palms down, expand. Taking a few deep breaths.
Exhale, bend your knees, pull your legs to your belly, push belly and thighs.
Make two inhalation and exhalation.
Exhale, bend your elbows, lift the pelvis and put his hands on him.
Make two inhalation and exhalation.
Exhale, raise your torso up so it is perpendicular to the floor. Maintain his hands. The chest should touch the chin. On the floor should remain only the neck, nape, shoulders and forearms. Brushes support the spine, putting them on the back. Make two inhalation and exhalation.
Exhale, straighten legs, point the toes up.
Stay in the asana for 5 minutes, breathe deeply and evenly.
Exhale, gently come down, lie back and relax.
The faster and sharper you will turn from “Cobra” to “Birch”, the greater the effect for your body will have this set of exercises.
6. Corpse Pose
Already in bed preparing to sleep take the Corpse Pose and relax.
