Full sound sleep is the key to a good mood and well-being. But we do not always manage to quickly fall asleep and sleep well. The reasons are that we have long turned from side to side and can not find a place can be set and most often strained back muscles, which do not allow the body to relax.
Cope and quickly fall asleep possible thanks simple exercises from yoga. They will take no more than 5 minutes, suitable for people with any physical preparation and make them can be right in bed before going to bed.
Pose liberation wind.It contributes to the rapid relaxation of the body, relieve stress from the spine, waist and hips, as well as the normalization of the gastrointestinal tract:
- lie on your back and relax;
- bring your knees up to her stomach
- inspiratory stretch your arms forward and hugging her knees;
- exhale press your knees to the stomach;
- Breathe calmly and relaxed diaphragm, feeling the expansion in the area of the ribs on the inhale and exhale restriction;
- do 8-10 breaths, it will take you about a minute.
Feet on the wall.In this position, there is the outflow of blood and lymph flow from the legs, as well as the saturation of the lungs with oxygen. For this:
- Put a wall folded pillow;
- lie down on her buttocks, push them to the wall;
- Shoot straight legs on a wall;
- raskinte arms to the side and open the chest;
- try to breathe calmly and lingeringly increasing exhalations;
- do 10-15 breaths.
Gold fish.Thanks to this position, there is a relaxation of muscles of the body. Your nervous system is relaxed and you are tuned to a dream:
- lie flat, remove the head from under the pillow;
- straight legs joined together as if you are standing on the bar "attention";
- hand bend at the elbow, and put his hands under his head;
- beginners to wiggle all over, so that the left hand in one direction and the other leg;
- 1-2 minutes will be sufficient.
Savasana. To finally relax and go to sleep, lie on your back legs slightly apart and your hands palms up. Scan your body from the bottom up, finding stiffness zone and weaken them. Take 20 deep breaths and you will not notice how to fall asleep.
Also be sure to ask about toak sleep for 1 minute
