Do This Movement Every Night Before Going To Bed, Your Body Will Change and Relax In No Time!
Insomnia is a common condition that affects both men and women. Due to stressful lifestyle, inappropriate nutrition or exhaustion, the body can stay alert even when it is absolutely tired.
There are numerous natural ways in which you can help your body relax before finally reaching the sleeping phase and yoga is just one of those ways.
Yoga is not just about flexibility, it is also the state of mind, the use of energy and breath that will guide you to serenity and bliss.
To get the best from these poses, you need quiet, focus and readiness. The object is not to be perfect at any pose, but to learn how to control your inner mind and allow yourself to surrender.
You will need around one minute for each pose, a timeframe that can grow day by day. Make sure that by the end of your practice, you hold each pose for five minutes or more.
Balasana – Child’s Pose
If you have knee problems, this one probably isn’t a good idea. But for everyone else, this pose will relax your nervous system, back, shoulders, belly, and your mind.If your rear end doesn’t reach your heels, fold a blanket a few times over and tuck it under your bum so you can really let go. You can stretch your arms out in front of you or let them relax at your sides. Set an alarm so you know when to come out of the pose. While you’re in the Child’s Pose be sure to breathe deeply, especially into your back.
Supta Baddha Konasana — Bound Angle Reclining Pose
Some people call this the butterfly pose: lying on your back, prop up your knees, place the soles of your feet together and gently let your knees fall away to the sides.Most of us can’t lie flat in this pose. Our knees will be at least a few inches away from the ground. So to relax, put a stack of books or a rolled up blanket or pillow under each knee. Let your arms splay out at your sides, totally relaxed as well. Breathe all the way in to your lower belly.
Lying on your back, take hold of your knees (or if you can reach, all the way around your shins as pictured here). Rock gently from side to side. It’s a great way to stretch and massage your lower back after a long day. Let your legs and feet completely relax. At the same time, let your shoulders melt toward the ground — be sure not to tense them while holding your knees. And of course, breathe deeply.
Supta Matsyendrasana – Reclining Spinal Twist
Again, position yourself on the back and prop up your knees. Allow the knees to swing all the way to the right side. For more stability, hold left thigh with right hand.
While doing this, extend your left arm out to the left and slowly turn your head to the left as well. Keep shoulders on the ground as much as possible. Move with your breath and then switch sides.
Matsyasana – Fish Pose
Remain on your back and extend both arms by your sides. Face palms downwards and draw them near the buttocks. Begin pressing the lower arms and bend the elbows.
The object is to lift upwards only with your upper body and to open your heart. Keep head up if this is unpleasant for you but in time make sure to keep them down. Breathe deeply five to ten times and then release thoughtfully.