The daily stress and rush inherent in a modern person, sooner or later, can lead to sleep disturbances. If you have difficulty falling asleep, you can try evening yoga sessions, including a number of special asanas.
Why sleep is disturbed
First of all, it should be noted that you need to carefully consider your health and try to find the cause of insomnia. If along with it you observe other disturbing symptoms, you should consult a doctor, because it is possible that sleep disorders are related to disease.
Another common cause is, in particular, the abundance of fatty and heavy food before bedtime. Try to include more light foods in your evening diet: fresh vegetables, boiled or stewed white poultry meat, kefir. In addition, you should not eat dinner right before bed, give your body a little rest and digest food.
If the problems are connected precisely with the rhythm of life - with, then evening yoga classes and meditation will help to establish a healthy sleep.
Even a beginner can handle the complex of evening asanas, the main thing is not to allow discomfort during their implementation, to listen to yourself and your body. If the first time is tough, reduce the number of repetitions. Do not put much effort, complete the tasks smoothly and slowly, because a deep sleep will follow a yoga session, performed with pleasure and without stress.
What asanas should be included in the evening session
It is advisable that the study room be tidied up so that nothing distracts attention. Ventilate the area in advance as fresh air is an important part of a successful yoga session. Prepare your bed in advance so that you can go to bed right away after class and an evening shower.
- First you need to relax your mind and your body. And the best asana for this is Padmasana, or the lotus position. For a beginner, the lotus position can be too difficult, so you can replace it with a half lotus or just any comfortable sitting position with a straight back. Observe your feelings, find a position in which you will not feel discomfort. In the comfortable position you have found, breathe deeply and evenly for a couple of minutes. Try not to be distracted by extraneous thoughts. You can include special music or sounds for meditation.
- This is followed by Ardha Matsyendrasana I, or twisting. Straighten both legs with your back straight. Get used to the sensations a little, then bend your left leg so that the calf muscle "sticks" to the thigh, knee on the floor. The foot is extended and pressed with the back to the floor. Bend your right knee and place it behind your left leg, pressing against the outside of your left ankle. Place your left hand on your knee, your right hand behind your back, and gently turn to the right. Hold this position for 4-5 breaths. Repeat to the left.
- The next can be done Pashchimottanasana - forward bends. We sit straight, legs are stretched forward, socks are in good shape and stretch towards ourselves. Stretching out from the hip joint and stretching the spine, we smoothly go down, clasping our feet with our hands. The main thing in this exercise is not to bend your back! It's okay if you can't bend low, the main thing is to follow the correct technique. You should strive to press your stomach to your legs, not your chest. Maintain the tilt position for 4-5 breaths.
- This is followed by Apanasana - knees to the chest while lying down. Lie on your back with your legs extended. With an inhale, bend one leg and press it to your chest, hold for a few seconds and, with an exhale, return your leg to the floor. Repeat on the other side. Take your time, keep a slow pace and watch your breathing. Do 3-4 reps for each leg. Then - press both legs to your chest and hold this position for 4-5 breaths.
- Supta Baddha Konasana, or the butterfly pose, will be an excellent continuation of the previous asana. From a supine position, we connect the feet together, press them tightly together and pull them as close to the perineum as possible, and lower the knees as low as possible to the floor, but without tension and discomfort. We linger in this asana for 4-5 breaths. We leave it carefully - slowly bring our knees, straighten our legs.
- We smoothly move into the child's pose - Balasanu. Sit on your knees slowly, bringing your feet to your thighs. Lean forward with your forehead on the floor. Hands can be extended forward, or taken back and placed on the sides of the body, palms up. We breathe evenly and calmly in this position for 5-6 breaths.
- Shavasana is the final pose for most asana complexes, it is a relaxing exercise. Lie on your back. Feet shoulder-width apart, arms slightly outstretched in different directions. Try to find the most comfortable position, you should not feel any unpleasant sensations. Close your eyes. Relax all the muscles of the body, face. Breathe calmly and evenly at your usual pace. Spend 5-10 minutes in savasana. You need to get out of it very smoothly: wiggle your fingers on your hands, then on your feet. Stretch your arms up. Then smoothly roll over onto your right side, bending your legs and arms. Without opening your eyes, slowly sit down in any comfortable position. Sit for a few minutes and open your eyes smoothly.
This list of asanas is a recommendation that you can adhere to, or you can adjust to your body. Listen to it carefully and compose your individual set of evening asanas.
