Evening bedtime yoga for deep relaxation
- 1 Yoga poses against sleep disorders
- 2 Yoga nidra for sleep
- 3 Wise to calm
Yoga poses against sleep disorders
Yoga instructors note that evening practice is the best practice for setting the right biorhythms and acquiring a good mood. All day at work and at home, people face many problems that they cannot but think about, including at night during sleep.
Properly chosen asanas, meditation or Padmasana will help to quickly fall asleep. Evening yoga before bedtime for deep relaxation will stop the internal dialogue, free your head from unnecessary thoughts.
Paschimottanasana – tilting to the legs while sitting
Sit on the rug with your back straight, stretching your legs forward. Socks are pointing up, thumbs pressed together. With a breath, raise the arms upwards through the sides, pulling the spine into a string. Then smoothly lower the torso to the legs. Hands while bowing arches stop.
With each exhalation, lower and lower, putting the stomach on the hips, completely relax. Detained in asana for 20-30 seconds. The key point is a fully extended spine, otherwise the posture will have no effect.
Uttanasana – tilt to the legs in a standing position
Starting position – standing on a rug, legs apart at a distance of 15 cm from each other. On the exhale with a straight back gently bend down, clasp the ankles with his hands. The abdomen is laid on the hips, the elbows touch the knees. Back can not hump.
If the stretch is bad, it is allowed to bend the knees, but the spine should be straight. Holding the pose, get rid of the tension in the muscles and monitor breathing.
Apanasana – knees to chest
It is necessary to lie on the mat face up. While inhaling, bend the leg at the knee and clasp the shin with palms. With exhalation, press the limb against the stomach. Delayed in a pose for several cycles of breathing. The back and the other leg are tightly pressed to the floor. While inhaling, the limb is lowered, and when exhaling, the other leg is pressed to the stomach.
Exercise must be repeated several times. When performed, it focuses on the synchronization of movements with breathing, the work of the diaphragm.
Supta Baddha Konasana – Butterfly Pose
You need to lie on the mat face up. Arms through the sides behind the head, legs
Bend, pull up to the pelvis. From this position, knees are spread apart in different directions, like a butterfly opens its wings. Muscles are relaxed. Breathing is deep and conscious, with a slight delay in inhaling. Complete relaxation within minutes.
They leave the asana gradually, helping themselves with their hands. They turn on their side, linger for a few seconds, then slowly rise.
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Savasana – posture of the corpse
This is the main asana in yoga, which is a harbinger of healthy sleep. In Shavasana, all the experience gained during the lesson is fixed. Lie on the floor with a straight back. Legs bend at the knees, lay the buttocks and gradually unbend the limbs. Hands are free to lie along the body, palms pointing upwards.
Then the back, the neck, the head are successively laid. The less space between the body and the mat, the better. The task of the practice is complete relaxation of the muscles of the body and face. You need to focus on breathing, close your eyes. With each breath, a wave of positive energy spreads through the body. In this position you need to spend 5-10 minutes.
Yoga nidra for sleep
This doctrine was developed in the middle of the last century by Swami Satyananda Saraswati. Yoga nidra for insomnia is not a traditional practice of relaxation or relaxation. This is a special psychotechnique that helps relieve stress, relieve stress. During practice, a person is immersed in a meditative state that is on the verge of wakefulness and sleep.
The goal of the yoga complex for sleep is to divert consciousness from external influence, to stop the internal dialogue. The brain in the course of this practice is filled with positive energy that can strengthen memory, develop creative skills, and freely perceive knowledge. Removed clips that block the implementation of desires, inhibiting self-realization.
Yoga nidra is a great way to fight insomnia. In parallel, the quality of sleep is improved, thereby reducing the time required for a night’s rest. With regular practice, the level of stress resistance increases, creative potential is released. This technique increases the level of learning, improves memory, awakens imagination, ability to visualize.
Classes are held in a well ventilated studio, where the optimum air temperature is maintained. Uniform – free, not constraining movements. No other sounds should interfere with the practice.
Yoga nidra and the concept of sankalpa: working with the unconscious
At the first stage, preparations are made for entering the borderline state. Here is the unblocking of consciousness based on traditional techniques. The practitioner is located in Shavasana: the legs are extended, the hands lie along the body, palms up, eyes are covered. Consistently shifting attention from one part of the body to another. By controlling the breath, the physical body relaxes, the mind calms down.
Already at this stage, the conscious intention is formed – Sankalpa. Yoga nidra materializes the thoughts of a person, embodies the decisions that he makes.
Sankalpa is a brief wish formulated as a thesis. Perceived in the practice of the lower layers of consciousness, it will become a guide to action. It can be something simple, but critically important for a person: for example, a cure for a disease or getting rid of a bad habit.
The threshold of susceptibility decreases under the influence of conscious breathing, which cannot be forced. Sensing the movement of air inside the body, a person can control energy. The activity of the practitioner is reduced solely to the ability to hear. It is necessary to mentally repeat the conscious desire, to feel how strong the desire to implement his plans.
To release the mind, a visualization technique is used. These can be any images that give the practitioner powerful associations. The natural elements are well suited: the sea, the mountains, the streams of water, the clouds. Using visualization, a person reaches the deepest degree of concentration. The practice ends with a repetition of the formula of conscious determination. When a device penetrates the subconscious, its materialization becomes a matter of time.
Yoga nidra without sankalpa
If the sole purpose of training is the normalization of sleep, yoga nidru better practice without the formation of a conscious desire. Sankalpa is a powerful weapon for the realization of its life goals, but it must be used carefully.
Mastering the practice of deep relaxation will help in the fight against insomnia. According to yogis, 40 minutes of such classes are equal to 4 hours of deep sleep.
Wise to calm
Yoga fingers will help not only to overcome problems with sleep, but also in the fight against depression, fear, stress. Wisdom from insomnia – this is gestures of calm, concentration, meditation. They are used both during practice and separately from it.
This is an extremely powerful gesture on an energy level. Tse mudra can be used in a critical situation to calm and restore inner harmony. The lotus position is adopted (semi-lottoss, Virasana). Hands are located on the thighs palms up with the thumb pressed in the middle. Slowly inhale the air, squeeze the hand into a fist. Produce a breath hold, counting silently to 7.
On a long exhalation, the fingers (except for the large one) unbind in turn. Together with the air from a person come all the problems, stress, bad thoughts. At the hold of their breath, they say the Om mantra to themselves. Repeat mudra from 7 to 49 times. After practice, you must take a shower: water cleanses the body of negative energy.
This gesture awakens the power of the Earth, so the feet when doing the mudras should stand firmly on the floor (ideally on the ground).
Lotus Pose is not appropriate in this case. The gesture is extremely simple: the big and ringless fingers touch each other, the other fingers are straight. Mudra can be used three times a day, including in the evening against insomnia.
The duration of practice should not exceed 15 minutes.
Powerful gesture against lethargy and depression, giving quick results. The left hand is located in front of the chest with the back of the hand down. The right one is compressed into a fist with the thumb raised upwards (as with a gesture meaning “OK”). The fist is placed on the open palm for a few minutes.
You can repeat the mudra as often as you like during the day.