DO This Movement Every Night Before Going To Bed, Your Body Will Change In No Time!
Are you having troubles falling asleep? You are not alone. Namely, a great number of people toss and turn for hours in bed before eventually drifting off and getting some actual rest.
If this happens on a regular basis, one ends up feeling constantly tired throughout the day, possibly overusing sugar and coffee to stay awake, and even getting depressed and gaining weight as a result. Yes, this is all true.
However, if you do the following yoga poses prior to bed you will fall asleep much easier (and stay asleep). The poses we are going to present now are simple, so even those who have never done any yoga and do not think of themselves as ‘flexible’ will be able to master them without any problem.
There is an increasing number of scientific studies that have indicated that yoga has numerous health benefits and we should all take advantage of them. It is worth trying.
We need to point out that if this is the first time you do these poses, you should not stay in them for too long. Try with one minute for starters. Then, in time, you should extend the time of a pose to five minutes or even longer.
Balasana – Child’s Pose
People with knee problems are not recommended to do this exercise, but all others should do it as it relaxes the nervous system, back, shoulders, the belly, and the mind. In case that your rear end does not reach your heels, all you have to do is fold a blanket several times over and tuck it under your bum so you can really let go. Your arms can be either stretched out in front of you or let to relax at the sides. As a reminder when to come out of this pose, you can set an alarm, and while you are in the Child’s Pose, make sure you take deep breaths, especially into your back.
Supta Baddha Konasana – Bound Angle Reclining Pose
This pose is also called the butterfly pose: lie down on your back, prop up your knees, put the soles of your feet together and slowly let your knees fall away to the sides. The majority cannot remain lying flat while in this pose, and their knees are at least several inches away from the ground. This is why you can put a stack of books or a rolled up blanket or pillow under each knee. Your arms should be splaying out at the sides, totally relaxed. Take deep breaths, all the way in to the lower belly.
Lie down on your back and take hold of your knees. In case you are more flexible, you can hold them all the way around your shins, just like in the picture. Start rocking gently from one side to another. This way, you will stretch and massage your lower back after a long day. Your legs and feet should be completely relaxed, and at the same time, your shoulders should be melting toward the ground. However, make sure that they are not tense while you hold your knees. Once again, when in this pose, you need to breathe deeply.
Supta Matsyendrasana – Reclining Spinal Twist
Lie down on your back and prop up your knees. Allow your knees to fall over to the right side. Hold your left thigh with your right hand in order to stabilize your legs, but, at the same time, stretch your left arm out to the left and gently toll your head to the left. Relax both of your shoulders into the ground as much as possible. Once again, breathe deeply. Repeat the same on the other side, alternating the sides.
Matsayasana – Fish Pose
Lie down on your back and place your arms on the ground at the sides. Slide your hands and palms down and place them under your rear end. While sliding them, start pressing the whole lower arms into the ground and bend your elbows. Do this so that you lift your upper body gently upward and open your chest. In case you feel some discomfort in your throat and neck, hold your head up, or gently let your head fall backward toward the ground. Inhale deeply five to ten times and then carefully remove your hands from under you. Lie flat so that you really feel and take advantage of the open feeling in your chest.