12 exercises from yoga that will provide you a sound and healthy sleep

exercises from yoga

If there are exercises that you can perform in bed when you are just awake. So there are yoga exercises that can be done right before bedtime, already basking in bed.

1. Meditation

Let's start with the most important relaxation - relaxation of consciousness. Sit in a comfortable position for you, lean back slightly on the pillows, put your hands on your knees, close your eyes and just breathe slowly for several minutes.

2. Twisting sitting

After a short meditation, stay in the sitting position and perform twists in both directions. Gently and slowly, turn first to the right side, putting your left hand on your right knee. Hold in twist for a few breaths. Then slowly turn to the left side (right hand on the left knee). Usually twisting is performed in a "Turkish" position, that is, the legs are crossed and matched for themselves.

3. Easy tilt forward

Staying in the same position sitting cross-legged, gently bend forward, stretching his arms forward and laying them on the bed. Thus, you remove the tension in the back and neck.

4. Longitudinal fold with straight back

Straighten your legs in front of you, your socks on yourself, your knees are slightly bent, your back is straight. Grasp the toes of your feet with your hands and pull yourself forward a little, bending your elbows to keep your back straight. Take care that there is no tension in the legs. If stretching allows, you can fully straighten your legs.

5. Longitudinal fold with rounded back

From the first fold, gently go to the second, just rounding your back. This exercise is good and gently stretches the muscles along the spine.

6. Knees to the chest

Now go to the exercises lying down. Lay down on your back and pull to yourself first one knee, pressing it to your chest. Hold in this position for a few breaths and change your legs. Also, during this exercise, you can sway a little from side to side. It well stretches the muscles of the legs and relieves tension from the hips.

7. Stretching of the hamstring

Staying in the prone position, straighten the right leg, grip your fingers, ankle, lower leg or under the knee (as far as the stretch allows) and slowly breathing, start pulling your leg to the head with each exhalation getting closer and closer. Then do the same with the left foot. No sudden movements! Everything must be done neatly and smoothly. Stop at the moment when your muscles are straining, not letting your foot go any further.

8. Half happy child

Bend one leg in the knee, take it by the foot and pull it to your armpit, keeping your heels pointed at the ceiling. Do the same with the second leg.

9. Twisting legs bent at the knees

Bend the knee of the right leg and, keeping the right angle in the knee, perform twisting by pressing the bent knee to the left side of the body. In this case, the scapula should remain pressed against the bed, the left hand presses the right knee to the bed, and the right arm is thrown aside and keeps the body in place. Then do the same with the left foot.fitness

10. Twisting in the form of a star

Pull the leg diagonally. The opposite hand also pull into the diagonal and look at your hand. Do the same with the other side.

11. Both knees to the chest

Just pull both knees to your chest and press them against your arms, swaying from side to side.

12. Shavasana

And now the final part is the pose of relaxing the "Shavasana". Stay lying on your back, your hands are palms up to your sides, your whole body is absolutely relaxed. Usually in this pose, people turn off.

anwar

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