6 Yoga Poses For Better Sleep

Did you know that yoga is a great way to not only start your day, but also end it? A well-chosen set of exercises will help you to improve the quality of sleep, calm the nervous system and overcome insomnia. Yana Stepanova, an adherent of a healthy lifestyle and fitness expert, told the readers of Wday.ru which yoga poses are best suited for these purposes.

Repeat the described yoga poses no later than 30 minutes before bed, and after a few sessions you will feel significant changes.

Yoga is great for morning timeas it helps to wake up, energize and wake up the body. At this time of day, opt for intense yoga such as vinyasa… She is considered to be strong and more dynamic.

While finish your day I advise yoga aimed at relaxation. If there is an opportunity to go to a yoga studio in the evening, choose Yin yoga. It is aimed at gently relaxing the muscles using the force of gravity of your own body. Such classes can also be conducted at home. In this case, to tune in to practice, light aroma lamp with lavender oil. It is ideal for relaxation, stress relief and a better night’s sleep. Will enhance the effect and meditative music.

Pose of the child

It is best to start the evening practice with the child’s pose. It will help relieve tension in the body and mind.

1. Sit on your knees, bend forward, press your forehead and outstretched arms to the floor.

2. Take slow, deep breaths. Concentrate on your breathing.

Twisting the spine

The second asana is twisting the spine.

1. Lying on your back, stretch your arms in different directions, bend your legs at the knees and pull them to your chest.

2. Without lifting your head and arms off the floor, turn both legs to the left. Turn your head to the right and look at the right hand.

3. Repeat on the other side.

This exercise will help remove clamps in the lumbar region, especially for those with a sedentary job.

Raising your legs up

The best pose for those who, on the contrary, stood on their feet for a long time, is raising their legs up.

1. Sit against a wall and raise your legs up against the wall.

2. Stay in this position for at least 5 minutes. Better all 10!

The pose restores blood circulation well, is an excellent prevention of varicose veins, relieves tension from the legs and helps with insomnia.

Plow pose

My favorite of the evening yoga asanas is the plow pose.

1. You lie on your back, raise your legs, lower them behind your head and hold your back with your hands, or lean them on the floor.

2. You can maintain this position for up to 5 minutes.

The pose perfectly relaxes the lumbar region and stretches the back, as well as calms the nervous system.

Cat pose

It relieves back tension well.

1. Get on all fours, palms strictly under your shoulders with legs straight.

2. As you inhale, you bend your back down, pull your chin to your chest. And exhaling, tilt your head to your chest and stretch your back up.

3. It is very important to feel support; for this, your hands should not come off the floor.

The pose perfectly relieves stress from the spine.

Savasana

The end of the evening complex will be savasana. Closing your eyes, you disconnect from all pressing problems, remain alone with yourself and your thoughts. Feel how every muscle in your body relaxes. It’s important spread your legs apart, stretch your arms along the body, palms up.

This pose helps to relieve fatigue, nervousness and all the tension that has accumulated during the day.