Sleep is a little-studied state of our body. But we can say for sure - it is very important for human life. Sound sleep helps to restore strength, process the information accumulated during the day, and improve health.

Stressful situations at work, scandals at home, depression often upset the balance in our body, cause anxiety and lead to insomnia.

Swallowing sedatives and sleeping pills is not a way out. There is a completely harmless way to improve sleep - it's yoga.

Yoga is rightfully recognized as the most powerful remedy for insomnia. It effectively acts on the normalization of sleep, much more effective than drug treatment. Helps to prepare the body and mind for deep rest.

What is yoga

The concept of "yoga" came to us from Indian culture and means a set of practices of the soul and body. It is an ancient culture that has been practiced for several thousand years.

Yoga is very popular in the world. Classes benefit her health, cheer up and have a fruitful effect on sleep. They teach to concentrate energy and use it correctly.

Who needs to do yoga before bed

Yoga classes are important for people suffering from insomnia who cannot relax even in the evening.

Exercises are suitable for everyone, regardless of age and physical fitness. The main thing is to choose a direction that matches your physical capabilities.

For beginners, the Iyengar direction is suitable - light exercises. More experienced, these exercises may not seem effective.

There are some restrictions for people with diseases of the spine and heart. In this situation, you need to start classes carefully and gradually. You can try with breathing exercises and meditation.

Yoga techniques for good sleep

The meditation technique is the main and most important stage for complete relaxation and immersion in sleep.

Asanas for sleep are a series of exercises that are recommended to be performed to improve the quality of rest. Breathing is important during asanas. It is necessary to "breathe" everything problem areas. But do not overdo it.

Gymnastics before bed is designed for relaxation, not for tension and improvement. physical form.

A set of exercises must be completed with breathing exercises. During breathing exercises, the body is filled with strength and life energy- prana.

This technique calms the nervous system, relieves fatigue. It is important to choose a relaxing position.

How to prepare

Front evening complex yoga, try to create favorable conditions in the room:

• ventilate the room;
• prepare a bed;
• turn off the TV and phone, turn on slow quiet music;
• you can light aroma candles and dim the light.

Do not practice yoga on a full stomach. The time interval between the last meal and classes should be at least an hour.

The set of exercises should last no more than 30 minutes.

When to Exercise

Meditation is one of key practices to relax and release negative thoughts and anxieties. It requires a person to be completely relaxed, detached from everything worldly and peaceful.

This is relaxation for a healthy sound sleep. Perform evening meditation, it is necessary immediately before going to bed. In this case, you need to take a comfortable relaxing position, discard thoughts, even out breathing.

But exercises can be done both 2 hours before bedtime, and immediately before bedtime. Yoga should not be practiced immediately after work or exercise. Asanas for sleep should be performed slowly and smoothly.

The complex implementation of exercises will very soon lead you to the desired result and ensure sound sleep.

How to perform

Asanas can be performed both sitting on the mat and on the bed:

1. Sitting in the lotus position, slowly turn the head and body to the right, trying to look back. The left hand lies on the right knee, and the right goes behind the back. We fix in this position. We breathe deeply. Accept initial position. Likewise, twisting left side.
2. We don't change the position. We lean forward, stretching our arms, put them in front of us.
3. Straighten your back, bend your legs at the knees, socks on yourself. We try to reach the socks, leaning forward a little. At the same time, the back remains flat, only the elbows work.
4. Without leaving this position, we smoothly move on to the next one. The difference is that the back should be rounded.
5. Lying on your back, slowly pull the right knee to the chest first - fix the pose for a while, then the left.
6. Without changing the position, lying down, we raise the right limb up, wrap our arms around the lower leg. Gently pull up to the head, as far as possible, without tension. We also repeat with the left foot.
7. We bend our knees at a right angle. Hands thrown to the sides. We do twisting. We lower our knees to the right, then to the left.
8. Raise the right leg up, hands turned in different directions. We lower the right leg to the left side, while the left arm and body turn to the right. Then we change the leg.

Yoga classes usually end with a relaxation pose - Savasana. Lie on your back, put your hands palms up on your sides, relax as much as possible.

After a series of such simple exercises, your sleep will be strong and sweet.

The method of performing breathing exercises

Behind breathing exercises the practice of Pranayama answers. This is a mindful breathing technique. All exercises basically consist of a deep breath - holding the breath - exhalation. Or in reverse order.

Let's look at three main types breathing exercises:

1. abdominal type. Can be performed in any position. It is important to focus on the abdomen. Exhale smoothly through the nose. Then slowly take a deep breath through your mouth. In this case, the stomach increases and is filled with air. Exhale through the nose, pulling the abdominal muscles as much as possible. With this technique, only the stomach works, the chest remains motionless.
2. Medium type. The pose is still the same. In this technique, you need to focus on the area of ​​\u200b\u200bthe ribs. We exhale. Then slowly inhale through the mouth, stretching the ribs. We hold our breath. Exhale through the nose, squeezing the ribs.
3. Top type. A comfortable position for you. Concentration on chest. First exhale completely. Inhale through the nose, fill the lungs with air as much as possible. When exhaling, lower the shoulders and collarbones, squeezing the air out of the lungs. At the same time, it is important that the stomach and Bottom part the breasts remained unused.

Meditation techniques are aimed at complete relaxation, a harmonious state and peace.

There are a huge number of them, we will consider some of them.

1. Accept comfortable posture in the supine position, relax, think about something pleasant.
2. Deep breath with a full chest.
3. Hold the breath.
4. Exhale through the nose.
5. Try to get away from problems completely.

You need to meditate for about 15 minutes.

Thanks to this technique, we saturate our body with oxygen.

1. Take the most comfortable posture.
2. Breathing is even.
3. Try to escape from reality.
4. Close your eyes.
5. Imagine a picture: sunset, you are lying on the beach, the sound of the surf is heard, a light breeze is blowing. You do not care about anything, you do not need to rush anywhere, you are calm and relaxed. Your thoughts slow down, the sounds gradually subside, you fall asleep.

The relaxation technique is aimed at sound sleep.

There is another technique that deserves attention:

1. Take a comfortable horizontal position.
2. The muscles are relaxed.
3. Breathing is calm.
4. We look at ourselves from above, imagining ourselves as a cloud.
5. The cloud floats smoothly, connects with the next one, dissolves into it, and so on.

Being carried away by this associative process, you will relax and gradually fall into a dream.

To improve the quality of sleep, it is necessary to create the most comfortable conditions in the bedroom:

1. Prepare a cozy bed for yourself. The mattress should be moderately hard, if possible - orthopedic. Comfortable pillow. Don't put too many pillows on yourself. You must be spacious.
2. Bed linen should be selected from natural cotton fabric, without the addition of synthetics.
3. An important role is played by the air temperature in the bedroom and humidity. It is recommended to air the room daily before going to bed.
4. Do not overload the room with unnecessary things.
5. If the light of street lamps bothers you, or the sun rises before you, it is worth buying a sleep mask. It will help you sleep in complete darkness.

Experts say that it is necessary to choose a position in which blood circulation is not disturbed, the muscles are relaxed and there is no pressure on internal organs.

Sleeping on the back is considered the most favorable. This position improves blood circulation, relaxes the muscles. But even it is not perfect, many people may experience breathing problems.

Sleeping on your side relaxes your spine and back muscles. In this position, the load on the internal organs is not evenly distributed. In fact, each position has its pros and cons.

In any case, everyone chooses the most comfortable position for sleeping, otherwise it will be problematic to fall asleep.

Listen to your body. Let your body be healthy! Do not expect the effect to come immediately after the first session. Yoga should be practiced regularly, preferably daily.

Soon you will feel in a new way and the quality of your life will change for the better.

Interesting video: yoga for good sleep

Healthy sleep comes quickly after a busy day or physical activity. Sometimes it is useful to tire the body in order to fully rest. Yoga before bed is one of the best sports. It is not as tiring as fitness in the gym, but at the same time it stretches and relaxes muscles well, teaches you to control your emotional state, and also promotes maximum relaxation.

Yoga for sleep greatly affects the nervous system, allows you to concentrate internal energy and teaches you how to use it correctly. The teaching is suitable for almost all people who are open to new things and ready to change their attitude to life and social problems.

Troubles overtake a person everywhere, there are no such lucky ones to whom everything in life is given effortlessly. Most choose smoking, drinking alcohol and sexual release to get rid of the accumulated emotional burden. Yoga practitioners prefer a different tactic - just not to enter into a state of tension. Why look for a way out of stress when you can look for a way to avoid it.

Yogic practice urges to control the tone own body throughout life.

If you give training a little time in the evening, after a month of doing relaxing exercises, classes will create a psychological barrier from negative thoughts, there will be more time for your favorite and useful activities. An inexperienced beginner who does not know where to start should learn how to meditate.

Meditation - essential element teachings for finding peace. It will set up the body for a deep and sound sleep, since this exercise can be performed without getting out of bed. Yoga has a positive effect on the process of falling asleep, but it is necessary to choose a direction that is individually suitable for physical capabilities.

For some, light exercises, such as Iyengar yoga, are suitable, and for people with a strong physical training these exercises will seem ineffective. The yoga system is rightfully considered a powerful remedy for insomnia, but those who have diseases of the heart and spine need to be practiced carefully. The teaching has no more contraindications, and no matter what age a person is, with a great desire, he will reach the heights of enlightenment.

Requirements for classes in the evening

Yoga will work more effectively to normalize sleep than pills. Better sleep will come after thirty minutes of exercise on the mat. Yoga for insomnia in the evening has several conditions, under which a person will get the maximum benefit from a set of exercises:

1. Training should take place in a room filled with fresh air. Regardless of the season, you should ventilate the room, because the result will not appear with difficulty breathing.
2. Before practice, preferably two hours before the start of the lesson, one should not actively devote oneself to mental or physical work. Also, you should not waste time on television and the Internet. The body should feel calm and a positive attitude towards exercise. It is worth taking a book that you didn’t have enough time to read, or lying still to relaxing music.
3. A true yogi, even in a noisy environment with people talking and extraneous sounds, will plunge into deep meditation, since his consciousness no longer reacts to social stimuli, he has learned to keep a balance between physical reality and his ego. To immerse yourself in healthy sleep, the beginner must protect the process from unnecessary noise and exercise in complete silence.
4. The most effective period for getting rid of insomnia is from ten to eleven in the evening. This gap is perfect for "tuning" the human biorhythm.
5. It is necessary to prepare the area for training, clear the space from unnecessary things, pillows, toys. Nothing should interfere and distract from the performance of asanas.
6. Just like before fitness, you can’t overeat before practicing yoga. The interval between training and dinner should be one and a half to two hours. If a person is not yet used to completely refusing to eat, it is allowed to drink tea or a glass of milk.
7. In the gym with a strong load, muscle pain is felt. She haunts for several painful days, during which it is impossible to sit or lie down. Hatha yoga is guided by other principles. When exercising, it is not recommended to overexert. If you can’t take a pose with ease, then you should not force yourself. Asanas are invented for the purpose of relaxation and toning the body, and when performing them, discomfort should not be felt.
8. For a yoga complex, it is not necessary to buy a special mat. Any handy blanket or blanket will do. The quality will not be affected by this.

Choice of exercises

Yoga is full of different variations of exercises for gaining good night. The main thing is regular exercise, and a positive result will make itself felt.

The most relaxing poses are suitable for lying on the couch. They are light and effective, suitable for non-professionals and will help you fall asleep soundly.

Lotus

It is necessary to sit on a sleeping place and take the famous pose of this sacred plant of the countries of the East. Keep your back straight, close your eyes and take many calm breaths in and out. The essence of meditation is to clear the brain of thoughts, to look through them. In this position, you should press your feet to each other, and spread your knees to the sides as far as possible. This asana will bring more benefit for the fair sex: they contribute to the regeneration of the functions of the pelvic organs and improve blood circulation.

The next step is for a person from the lotus position to slowly, without raising his eyelids, stretch his arms up towards the sun. After holding this pleasant position for a few seconds, bring your arms and body down as close to your feet as possible. Legs are straight, not bent at the knees. Then from this position the body rises.

Virasana

The frog pose to be taken in the next step. To do this, bend and turn back alternately both legs.

A difficult position that not everyone will master the first time. From the position of virasana, it is necessary to gently tip back and lie on your back, leaning on your elbows, the back of your head and shoulders. If a person lying in this position does not feel painful tension, then it will not be superfluous to linger in it for a few seconds, performing breathing exercises 10-12 times.

To overcome this position, you need to roll over on your stomach and, leaning on your hands, stretch your body and head up, and stretch your legs back, bend your back. Tension from the hips and buttocks should not bother the practitioner.

After muscle tension, it is worth lying down for a few minutes on your back and relaxing. This is the last and most enjoyable exercise in any yoga complex.

Hatha yoga is great for sleep disorders in tandem with nidra yoga. Nidra is characterized as the "sleep of yogis", or mental relaxation. In the process of this state, a person does not completely fall asleep, but is disconnected from consciousness for a short time, as a result, internal stress disappears.

In the West, nidra is considered a hypnotic effect, which means that with its help you can control the human mind and save the patient from insomnia. A hypnosis session is conducted in the following way:

• a person in comfortable clothes lies down on a rug;
• you should not eat before the procedure, it is better to exercise on an empty stomach;
• closes his eyes and puts a bandage on them;
• calms down and mentally moves through the body, following the instructions of the instructor.

After immersion, during the initial use of the technique, the subject is haunted by a variety of sensations. Depending on the reaction, mental and physiological ailments are easily determined, and in some cases the subject simply turns off and sleep occurs.

Meditation Options

Evening yoga for sound sleep does not pass without cosmic immersion. Meditation for no more than twenty minutes relieves obsessive states, allows you to relax and discard unnecessary anxieties, get rid of insomnia. In order to get enough sleep at night and rise in good health in the morning, you should try at least one meditation technique for sleep disorders. Easy-to-execute exercise options for wellness practice:

1. "Come Back"- the first type of relaxation. First you need to take a comfortable position, isolate yourself from external stimuli and take small steps to go to your inner world. To do this, it is desirable for a person to turn on his fantasy and imagine that he is in a corner of paradise, in the most beautiful place in the entire universe. An assistant in immersion will be the sounds of nature.
2. "Voltage". The second meditation technique suggests, alternating for 15 seconds, tense the muscles, and then loosen them. It is better to start with the fingertips and end with the tension of the head. Such exercises supply the body with oxygen, improving the breathing of each cell.
3. "Respiratory control". One of the most popular types of relaxation. A person lies in comfortable conditions and watches his breathing, imagines how he absorbs light energy in a relaxed manner, and pushes out all the negativity with carbon dioxide. This exercise is so effective that it will be more difficult to stay awake during the procedure.
4. "Mindfulness Yoga". It is more suitable for morning exercises, but before going to bed, it is no less effective. In this meditation, one should listen for fifteen minutes to the chirping of crickets, sounds behind the wall and other noises, not being annoyed, but, on the contrary, trying to turn unpleasant music into pleasure.

The whole essence of yoga lies in a benevolent attitude towards the surrounding world, because thoughts are material, which means that by directing yourself to a wave of positive, you can achieve a continuous bright streak in life.

Reading time: 23 min

Stress at work, nervous tension and overwork do not have the best effect on the quality of sleep. Problems with falling asleep, early awakening or insomnia - these problems are familiar to every modern person.

deal with chronic fatigue Yoga before bed can help with sleep deprivation. Here are the top 20 yoga asanas before bed that even a beginner can easily perform and that will help you relax in the evening.

Benefits of yoga before bed

A key feature of yoga is that it relaxes the body well and calms the mind, which restores strength and normalizes the work of all body systems. Relaxing effect of yoga explained relieve tension in the muscles, which reduces the level of stress hormone in the blood which promotes fast falling asleep and sound sleep. simple yoga at night can cure the most persistent insomnia, if you practice regularly and monitor your breathing.

What are the causes of sleep disorders?

The modern rhythm of life requires a colossal stress resistance from a person, which is not inherent in everyone. The daily struggle with stress leads to fatigue, overwork and insomnia. Sleep problems often appear in people prone to anxiety and worries, in which case the trigger will be difficulties, changes or important events in life.

But not only suspicious and anxious people have problems with sleep, any person may have difficulty falling asleep due to nervous strain, moral and physical fatigue, a stressful event in life or health problems. The last factor should not be excluded, because some diseases can be accompanied by insomnia. If in the latter case it is recommended to consult a therapist, then yoga before bed will help in all the rest, for which you will need only 10-15 minutes.

In women, sleep problems can be one of the symptoms of premenstrual syndrome, with which evening yoga can also help to cope.

What are the benefits of yoga in normalizing sleep?

In ancient times, yoga poses served to prepare the body for meditation - a state of maximum calmness of the body and mind. During meditation, the thought process stops and all processes in the body slow down, for example, the pulse becomes less frequent, decreases arterial pressure and lower blood levels of the stress hormone. A person reaches a state that qualitatively resembles a night's sleep.

Performing asanas before going to bed you set your body to a state of rest which promotes fast sleep.

What are the rules of evening yoga?

Soothing yoga at night it is recommended to perform 15-20 minutes before bedtime, sometimes you can do some asanas right in bed. But for a full workout, you still need a mat and loose, comfortable clothing. It is recommended to practice in a ventilated room, you can do it right in the bedroom.

Music should not be turned on during evening yoga, as it will distract from concentration on movement and breathing, which can interfere with relaxation. Dim the lights and study in a comfortable environment with the TV, computer, phone turned off. Do not perform asanas immediately after dinner or a snack, at least 2 hours should pass after the last meal.

And most importantly: do not exercise with injuries and illnesses, as well as during poor health. Feel your body and it will thank you.

How to choose asanas for evening yoga?

Simple asanas before going to bed are recommended not to be performed all together, but in a complex of 7-10 asanas of different actions. Half of the poses should be for relaxing the upper body and the other half for the lower body. If you've been on your feet all day, include more leg-relaxing poses in your workout. If you have pain in your back, neck or shoulders, then do more asanas for the upper body.

Complete the workout with one of the postures to relax the whole body, such asanas are suitable: child's pose, corpse's pose, pose with legs on the back. Do each asana for 30-60 seconds and then move on to the next one.

Top 20 asanas before bed

The presented asanas for the evening are easy to perform even with entry level preparation. But if you have difficulties, then do a simplified version of the exercise. Do each movement slowly and smoothly, concentrating on your breath. Try not to think about anything during yoga before bed to completely relax.

For what: To improve metabolic processes in the body and prepare the body for the next asanas. Also, the pose promotes relaxation and is used for meditation.

How to perform: Sit on the floor in a free position and stretch your right leg forward. Left leg turn your foot towards you. “Turn out” the foot with the heel up and place it on the thigh of the right leg. Then bend the right leg at the knee and place its foot on the thigh of the left leg. Keep your back straight and rest your relaxed hands on your hips.

How to simplify: Perform the asana near the wall, leaning on it with your back. This will relax your neck and shoulders and allow you to focus on your breathing.

If you find it difficult to cross your legs like in the lotus position, you can simply fold them next to each other. Remember, in evening yoga, the most important thing is comfortable and relaxing postures.

For what: For relaxation, relieving tension in the shoulders and neck, as well as for gentle stretching of the hips and back.

How to perform: Sit in the lotus position or simply place your feet on top of each other. Lean forward with your arms stretched out in front of you. The palms, forearms, shoulders and forehead should touch the floor.

How to simplify: To perform this asana before going to bed, you need good preparation. If there is not enough flexibility, then simply lean forward, trying to touch the floor with your palms and forearms.

Try not to round, but to stretch your back to further stretch the spine. If you can’t straighten your back, then lean on your palms or put your hands on pillows.

For what: To improve blood circulation in the pelvic area, relax the lower back, stretch the hips and adductors, relax the lower body.

How to perform: Sit on the floor and spread your legs apart. Then bend both legs at the knees and pull the feet towards you. Connect your feet and lower your knees down. The back should remain straight and the shoulders and arms relaxed.

How to simplify: Perform the asana against a wall with your back supported, as you will focus on movement and breathing, which will help you relax better. It is not necessary to lower your knees to the floor - take a comfortable position for you. Do not try to lower your knees with your hands, because the main thing in asanas for the evening is relaxation, not tension.

For what: For maximum stretching of the back, relaxation of the shoulder and cervical, relieving tension from the lower back, for relaxation and stopping the internal dialogue.

How to perform: Sitting on the floor, straighten your legs, relaxing your feet and ankles. To do this, you can move your toes, do a few slow circular motions every foot. Bend towards your legs without rounding your back, stretching your arms forward. Try to grab your feet with your palms, and press your forehead to your knees.

How to simplify: If you do not have enough flexibility to perform this asana before going to bed, then simply bend with a straight back, trying to stretch the spine as much as possible.

The most important thing in this evening yoga exercise is not to hunch your back. Try to reach with your stomach to your hips, with your crown up. You can bend your knees a little if you have tight hamstrings.

For what: For stretching the spine, relieving fatigue from the cervical and lumbar back, as well as gently stretching the hips, restoring a calm breathing rhythm, slightly reducing pressure and calming nervous system.

How to perform: Lie on your back with your arms arbitrarily placed on the floor. Raise your legs up, lifting your pelvis off the floor and trying to put your feet behind your head so that your toes reach the floor. Bend your knees if you can't keep your legs straight.

How to simplify: Perform the plow pose against the wall. To do this, do the same as in the classic version, but when you put your feet behind your head, lean your feet on the wall.

For what: To relieve tightness in the pelvis, relax the hips and relieve fatigue in the legs. Also for the harmonization of the nervous system, concentration and relaxation.

How to perform: Sit on the floor with your legs stretched out arbitrarily, arms folded along your chest or lie quietly along the body. Take a position, sitting on your knees, feet look back. Lower your buttocks onto your feet, reaching a comfortable sitting position. This simple evening yoga pose is great for relaxing before bed. You can complicate this asana if you do not sit on your feet, but place your shins on either side of your thighs.

How to simplify: This asana requires mobility of the knee joints. If you can’t get into the diamond pose, then put a pillow under your buttocks and take a comfortable position for you.

For what: To relax the lower back, tone internal muscles pelvis, achieving inner peace and harmony. Include this asana in yoga at night if you feel moral and physical pressure during the day.

How to perform: Lie on your back with your arms outstretched and your knees bent. Pull your feet towards you, you can clasp them with your palms. Lift your pelvis up, feeling tension in your buttocks and thighs. Move from side to side at the top point, focusing on the work of the muscles.

How to simplify: Place your hands on the lower back while lifting the pelvis, so you will achieve a stronger relaxation of all the muscles of the body. Do not arch your back too much if you feel discomfort in the lumbar region.

For what: To relieve tension and muscle clamps in the hips and pelvis, achieve peace of mind and improve mood.

How to perform: Lie on your back with your knees bent. Wrap your hands around your feet and pull them towards yourself, pressing the hips to the body, but not straightening the legs at the knees. Point your feet up, clasping them with straight arms, without lifting your head and neck from the floor.

How to simplify: Asana is ideal for evening yoga, because it can be done right in bed. If you can't wrap your arms around your feet, grab your ankles or just pull your knees up to your chest, stretching your spine and relaxing your pelvis and hips.

For what: To relieve tension in the pelvic region, relax the back and neck, achieve peace and harmony with yourself.

How to perform: Lie on your back, stretch your legs out in front of you. Then alternately pull each knee to the chest, without lifting the lower back and head from the floor. The free leg lies flat and motionless. For a more relaxing effect, close your eyes. Perform asana before going to bed, you can right in bed to relax well and calm the nervous system.

How to simplify: The advantage of the pose is that even beginners without experience can easily perform it. To make the pose even easier, bend the knees of the leg that lies on the floor. This will make it easier for you to pull the other leg to your stomach.

For what: For relaxation of the lumbar region, light stretching of the hips, relaxation of the neck, back, achieving inner peace and relieving anxiety.

How to perform: Lie on your back and spread your arms out to the sides. Bend one leg at the knee while keeping the other straight. bent leg tilt to the side of a straight leg, turning the knee over the thigh and touching the floor with it. You can help yourself with your hand by slightly pressing your palms on your thigh. Turn your head to the opposite side. Repeat for the other side.

How to simplify: Bend both knees and slowly twist to each side, concentrating on your breath and trying to relax completely.

For what: To relieve muscle clamps in the pelvic region and stimulate blood flow, relax the body and mind, achieve harmony with yourself. This is one of best poses for women, which should be included in yoga at night, as it increases self-confidence and gives great well-being.

How to perform: Lie on your back and spread your arms out to the sides. Bend your knees and lower them to the floor with your feet inward. Bring your feet together and focus on the sensations in your body. Unlike the butterfly pose, you should not pull your feet to the pelvis, they should be bent at the level of the ankles or knees.

How to simplify: To ease the posture, simply move your feet away from your pelvis, and don't try to put your knees on the floor.

For what: To get rid of fatigue and pain in the legs, stimulate lymph flow and blood flow, to relax the whole body.

How to perform: Lie on your back with your pelvis as close to the wall as possible. Raise your legs up, placing them on the wall as high as possible. Relax your feet, ankles, legs, hips, feel how the pelvis and lower back relax.

How to simplify: Place a pillow under your hips to relieve tension in your lower back.

For what: To stretch and relax the spine, calm the mind, relieve anxiety and achieve inner peace.

How to perform: Get on all fours and lower your pelvis onto your shins and feet, stretching straight arms forward. Touch the forehead to the floor, and press the pelvis to the legs so that the spine is fully extended. Be sure to include this asana in your evening yoga, because it perfectly relaxes the nervous system.

How to simplify: The child's pose is one of the simplest poses, so it does not require simplification. But you can make it easier by placing pillows of the right height under your arms and head.

For what: For the flexibility of the back and relieve fatigue from the cervical spine, to get rid of stiffness in the joints, normalization of the nervous system, general calmness and relaxation.

How to perform: Get on all fours and lower your head down, relaxing your neck and shoulders. Arch your spine, pushing your pelvis inward. Then raise your head up while arching your back and pulling your pelvis back. Try to distribute the deflection throughout the spine, and not just in the lumbar region. The pose is ideal as an asana for the evening, as it harmonizes the mind and relieves tension from the back.

How to simplify: Even beginners can easily perform this asana, so the pose does not require simplification. But for beginners, it is better to avoid strong deflections in the lower back so as not to overload this section of the spine.

For what: For flexibility of the spine, mental clarity and release of muscle clamps in the neck and shoulders.

How to perform: Lie on your stomach, leaning on your forearms and palms. Raise your head up while lifting the body on straight arms. The legs should remain relaxed and immobilized, with the thighs resting on the floor. Feel your abdominal muscles stretch and your spine stretch.

How to simplify: When doing this yoga asana before going to bed, do not bend too much in the lower back, especially if there are problems with it. You can also perform the asana on the forearms to relieve the load from the lower back.

For what: To relieve stress from shoulder girdle, relaxing the neck and slowing the heart rate. Incorporate the asana into your yoga practice at night after a hard day to relieve tension from your back, shoulders, and neck.

How to perform: Stand up straight and put your hands behind your back, closing them in a castle. Lean forward with a straight back, putting your hands behind your head. Keep your back parallel to the floor. If you have good flexibility, you can reach your knees with your forehead, but remember that the back in the slope should not be rounded.

How to simplify: Don't lean too far, but try to raise your arms as high as possible to give your shoulders a good stretch.

For what: For stretching the thighs, improving blood flow in the pelvic organs, relieving fatigue, clarifying the mind and improving sleep quality.

How to perform: Lie on your back, hands lie arbitrarily. Bend your knees and lower your legs to the floor. Position your shins on either side of your thighs with your heels pointing up. The pose is ideal for evening yoga, as it helps to calm the mind and free it from obsessive thoughts.

How to simplify: In a simplified version, you can simply lie on your shins, in which case the heels will be under the buttocks, which will make the asana easier.

It is not necessary to strongly lean back, you can lean on your forearms, thereby simplifying the position:

For what: To relieve muscle clamps in the chest and back, reduce pressure and heart rate, harmony of the mind.

How to perform: Sit on your knees, the pelvis should be on the heels. Grasp your feet with your palms and bend at the back, lowering your head down. Bring your shoulder blades together to stretch pectoral muscles and relieve tension from the shoulders and back.

How to simplify: Place your palms on your lower back, so you can control the arch in your back, reducing and increasing the load as needed.

You should not do advanced camel pose if you have high blood pressure or neck problems. The lite version will also be very effective to do before bed.

For what: For stretching the spine, relaxing the lower back, stretching the hips, relieving fatigue and tension in the upper body.

How to perform: Sit on the floor and spread your legs as far as possible. Bend one leg at the knee and pull the foot towards you. Bend to a straight leg, lying on your stomach on your thigh. Stretch to the foot, lowering the head to the knee. Repeat for the other leg.

How to simplify: Do not stretch, overcoming pain, because asanas for the evening should relax, not strain the body. Lean into your comfort zone, stretching your lower back and hips.

For what: For maximum relaxation of the whole body and preparing the body for sleep.

How to perform: Lie on your back, place your arms arbitrarily along the body, legs lie freely, feet apart. Do not raise your shoulders, they should touch the floor, relax your face, especially your forehead, open your palms. Listen to your breath to stop the internal dialogue.

How to simplify: The easiest yoga pose to do right in bed. Don't forget to include Corpse Pose in your yoga before bed to sleep soundly like you did when you were a kid.

Yoga instructors note that in order to set the right biorhythms and acquire Have a good mood The best practice is in the evening. All day at work and at home, people face many problems that they cannot help but think about, including at night while sleeping.

Properly selected asanas, meditation or Padmasana will help you fall asleep quickly. Evening yoga before going to bed for deep relaxation will stop the internal dialogue, free your head from unnecessary thoughts.

Pashchimottanasana - sitting knee bend

Sit on the mat with a straight back, stretching your legs forward. Toes pointed up thumbs pressed against each other. With an inhalation, raise your arms through the sides up, stretching the spine into a string. Then slowly lower the torso to the legs. At the same time, the hands clasp the arches of the feet.

With each exhalation, they descend lower and lower, laying their stomach on their hips, completely relaxing. They linger in the asana for 20-30 seconds. Key moment- a fully straightened spine, otherwise there will be no effect from the pose.

Uttanasana - tilt to the legs in a standing position

Starting position - standing on the mat, legs apart at a distance of 15 cm from each other. On exhalation with a straight back, they gently bend down, clasp the ankles with their palms. The stomach is laid on the hips, the elbows touch the knees. You can't bend your back.

If the stretch is bad, it is allowed to bend the knees, but the spine should be straight. Holding the pose, get rid of tension in the muscles and monitor breathing.

Apanasana - knees to chest

You need to lie face up on the mat. While inhaling, bend the leg at the knee and clasp the lower leg with the palms. With an exhalation, press the limb to the stomach. They are held in a pose for several breath cycles. The back and the other leg are firmly pressed to the floor. On inspiration, lower the limb, and on exhalation, press the other leg to the stomach.

The exercise must be repeated several times. When performing it, they concentrate on synchronizing movements with breathing, the work of the diaphragm.

Difficulty falling asleep has become, alas, a common occurrence, both among the elderly and young. One of them effective ways fall asleep quickly without thinking about everyday problems, is to use yoga before bed.

Yoga before bed is a great remedy that anyone can do, even if they have not practiced yoga before, ie. it is suitable for beginners as well. Features can only consist in efforts during the exercise. It is always worth listening to yourself and if discomfort appears, do not continue to perform the asana or perform it in an easier mode. In addition, yoga for insomnia should be performed with caution by people with serious spinal diseases, hypertension or other cardiovascular diseases in the past. It is also worth remembering that yoga for sleep involves not only performing a set of exercises, but also a way of thinking, the ability to look inside yourself, learn how to relax your mind and body.

Yoga for sound sleep: 10 effective asanas

Evening yoga for beginners is a great alternative to taking medication in order to fall asleep soundly. For insomnia, the exercises below will help you get a sound sleep in 30 minutes of exercises performed at night.

Meditation or Padmasana

Relaxing your mind is the first thing you should do before going to bed for a restful sleep. Rules of execution: sit down on the floor or on a bed with a hard mattress, cross-legged in a lotus position. Relax, check that the posture does not cause discomfort. If necessary, lean back against the pillows or lean against the headboard. Then close your eyes and breathe deeply and slowly for a few minutes, trying not to think about anything.

Twisting or Ardha Matsyendrasana

Relaxes the long back muscles. Execution rules: performed from a position in a pose with crossed legs. Place your right hand on your left knee. Turn around your axis to the left side, synchronizing this action with exhalation. Hold briefly, return to the starting position. After that, repeat the same steps on the other side.

Tilt to the legs from a sitting position, or Paschimottanasana

This asana helps to relieve stress and cleanse the mind of negativity, so it will be great to help you fall asleep quickly. Rules of execution: Sit comfortably, straighten your legs in front of you, while your back should be straight. Take a deep breath while raising your arms up through your sides. Stretch your spine like a string. After that, at the exit, slowly bring the body to the feet.

An important point: you should strive to bring the stomach to the legs, and not the shoulders, otherwise the hunched back, on the contrary, will compress the chest and give the opposite effect. Hold this asana for 3-4 seconds. Over time, you will be able to easily reach out and grab your feet with your hands, but for beginners, you should not quickly stretch your muscles, because the goal is to relax before bed.

Knee to chest, or Apanasana

Asana allows you to release tension from the hips and long muscles backs, which usually will experience a lot of stress during the day. Rules of execution: lie down on a hard surface. Bring one leg to your stomach. You need to do this while inhaling. Stay in this position for a couple of seconds, then straighten your leg while inhaling, and on the next exit, bring the other leg. Perform several sets at a leisurely pace. It will not be superfluous in your mind to count the number of breaths / exhalations.

Both knees to chest

Similar to the previous exercise, it must be performed from a prone position. Rules of execution: as you exhale, bring both legs to the body, holding them with your hands. As you inhale, relax the girth a little, but do not straighten your legs. Take a few breaths. At the end of the exercise, you can swing from side to side with your legs brought to your stomach.

Recumbent Butterfly Pose or Supta Baddha Konasana

Another asana in the supine position, which will help to cope with insomnia. It helps to relax the muscles of the hips, back, and also clears the mind of thoughts.

Rules of execution: in the supine position on inhalation, put your hands behind your head through the sides. At the same time, pull your legs to the pelvis. After that, spread your knees to the sides, like a butterfly opens its wings. Let the muscles relax under their own gravity. You don't need to put in any effort on your own. Just breathe deeply, holding your breath for a couple of seconds after each inhalation.

At the end of the exercise, you must first bring your hands to the body, then collect your legs with your hands. After that, with your eyes closed, slowly turn to your left side, linger for 5-10 seconds and slowly rise.

Camel pose or Utshanasana

Promotes the opening of the chest and your lungs, thereby facilitating breathing, and also relieves the accumulated fatigue in the muscles of the pectoral girdle and arms. Rules of execution: with your knees apart at the width of the pelvis, stand on them. Rest your hands on your hips, and lean forward with your torso. Then slowly lean your body back towards your feet until your hands touch your heels. Putting your hands on your feet and clasping your heels with your hands, bend your body even more upwards, while arching your head backwards. Hold this position for 20-30 seconds.

Triangle Pose or Utthita Trikonasana

It activates lymphatic circulation, promotes bowel cleansing, increases the flexibility of the joints of the lower extremities. Rules of execution: from a standing position on the floor, take a wide step to the right. The distance between the legs should be about one meter.

Place your feet parallel to each other. Spread two arms to the sides, straighten your back. Next, exhale, and while exhaling, turn the right foot perpendicular to the left so that it looks outward. At the same time, bend over to the right leg, clasping the lower leg and the first toe with the right hand. Both arms should now form a straight line, with the right hand near the floor and the left facing the ceiling. The gaze is fixed on the fingertips of the left hand.

Stay in this asana for 10-15 seconds. On an inhale, return to the starting position and repeat the same on the other side.

Child Pose or Balasana

An excellent asana for relieving fatigue, tension and hypertonicity of your muscles, which is so necessary before going to bed. Rules of execution: sit comfortably on your knees, tightly pressing your hips and feet to each other. Lean forward with your body, lowering your forehead to the floor, and put both hands behind your body, placing them along the body. The palms should look up. Close your eyes, breathe slowly for 1-2 minutes.

Corpse Pose or Savasana

The final pose of the yoga complex for the night, which will help you finally relax and restore the spent energy. Sometimes this position is even called short sleep.

Rules of execution: turn on music without words, slow and aimed at relaxation. Lie on the floor on your back, place your feet shoulder-width apart, arms along the body, while palms are turned to the floor. The eyes are closed. Listen to your breath, follow the flow of thoughts, trying not to let the mind take over. Do not focus on thoughts, just try to listen to the sensations of your body. With each new exhalation, mentally imagine how you relax a certain part of the body or release all the negativity along with the exhalation.

Stay in this position for about 10-15 minutes. To get out of shavasana, you must first slowly move your fingers, then your feet. Turn on one side without opening your eyes. Then sit down with your head down. Take a deep breath and open your eyes. Then you can slowly get up.

Doing this complex before going to bed, or at least part of the exercises, will make it easier for you to fall asleep and ensure a sound sleep. And also strengthen your muscles and health.

List of used literature:

• Green, E. E., Biofeedback for mind/body self-regulation, healing and creativity, in Academy of parapsychology and medicine. The varieties of Healing Experience: exploring psychic phenomena in healing; transcript of the interdisciplinary symposium, Los Altos - Calif., October 30, 1971. - 1972.
• Eileen Rivers, Washington Post Tuesday, May 6, 2008; Page HE01
• Saraswati, Swami Satyananda. Yoga Nidra. - 2002 - 224 p.