It is worth doing it before bedtime! These 5 minutes will help you relax and fall asleep!
You will notice the results immediately! Try it and see for yourself!
If you often can’t sleep, then you’re not alone: many people spend hours tossing and turning in bed before falling asleep and resting.
When this happens regularly, you may feel constant fatigue throughout the day.
If you overindulge in sugar and coffee, it keeps you awake and gains extra pounds.
This is serious! Doing the following simple yoga poses before bed will help you fall asleep.
They are all very simple, so even if you have never done yoga and do not consider yourself “flexible”, you can handle them without problems.
More and more scientific research supports the health benefits of yoga, so why not take advantage of it?!
The first time you do these poses, it’s a good idea not to stay in them for too long. One minute will be enough.
Later, you can extend it to five minutes or even more.
Balasana – children’s pose
If you have knee problems, this may not be a good idea.
But for everyone else, this position will relax your nervous system, back, shoulders, stomach.
If the buttocks do not touch the heels, fold the blanket several times and place it on the heels.
Stretch your arms in front of you and relax.
Set an alarm so you know when to exit the pose.
Be sure to breathe deeply while in the baby’s pose.
Supta Badha Konasana – Beveled Corner Pose
Some people call this pose butterfly pose: lie on your back, raise your knees, bring your legs together and slightly relax your knees to the sides.
Most of us cannot lie in this position.
Our knees will be at least a few centimeters from the surface.
Therefore, to relax, place a rolled blanket or pillow under each knee. Breathe deeply, to the bottom of your abdomen.
Rear Roller – Rear Roller
Lie on your back, grab your knees (as shown in the photo).
Sway slightly from side to side.
This is a great way to stretch and massage your lower back after a long day.
Allow your legs to relax completely.
At the same time, keep your shoulders on the surface – be careful not to strain them by holding on to your knees. And, of course, breathe deeply.
Supta Matsyendrasana
Lie on your back, lift your knee, and then let it fall on the right side.
You can stabilize your leg by holding your left thigh with your right hand.
But at the same time, stretch your left hand to the left and gently turn your head to the left.
Here, too, it is necessary to relax both arms as much as possible on the surface.
And yes, breathe! Then repeat the pose on the other side.
Matsyasana
Lie on your back, place your hands under your buttocks (as in the photo).
The effect is a slight lifting of the upper body and opening the chest as much as possible.
You can hold your head or slightly lower your head back to the ground.
Take five to ten deep breaths and then gently pull your hands out from under you.
Lie down and enjoy the open sensations in your chest.
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