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There is nothing worse than getting up in the morning tired and sleepy. You probably also know this terrible feeling: you toss and turn in bed for hours, but sleep does not come. Insomnia is a serious problem that literally destroys a person's physical and emotional health. But if you yourself are faced with this problem, do not rush to buy medicines. Perhaps this is not a disease yet, but only the consequences of stress and emotional stress. In this case, the problem can be solved easier - yoga will help!
10 simple movements and poses for yoga will help to relax the muscles, free the mind from unnecessary thoughts and fall asleep soundly with the sleep of a baby. Let's try!
1. Balasana - Child Pose
Get on your knees, lower your chest forward - on the floor, stretch your arms back to your feet. While in this pose, breathe deeply and evenly until you feel tired and calm. Relax your shoulders and facial muscles, try not to think about anything.
2. Supta Baddha Konasana - Butterfly Pose
Lie on your back and pull your knees up. Spread your knees as wide as you can and press your feet together. Relax your legs and let them hang down under their own weight. Hands lie relaxed along the body.
3. Rolls on the back
Lie on your back and bring your knees to your chest. Place your hands on top of your knees. Roll gently on your back from one side to the other. In this way, we relax the thigh muscles and strengthen the back muscles.
4. Supta Matsyendrasana - Lying Back Twisting Pose
Lie on your back and raise your knees. Then lower your knees to the left side, and turn the body and head to the right. Repeat the same on the other side: knees to the right, body and head to the left.
5. Matsyasana - Fish Pose
Lie on your back and put your open palms under your ass. Raise your chest and tilt your head back. Hold the pose for a few seconds and then gently lower yourself.
6. Salamba Kapotasana - Pigeon Pose
Get on your knees, put your hands forward. Gently move the right knee to the side and forward so that the lower leg lies between the palms perpendicular to the body. Stretch your left leg back as straight as possible. Be careful not to damage the knee ligaments.
7. Meditation
Cross your legs and concentrate on your breathing. Try to clear your mind and drive away all thoughts. Enjoy peace of mind throughout your body.
8. Pashchimottanasana - Tilt to the legs while sitting
Sit up straight and stretch your legs forward. Gently bend down to the feet, trying to touch them with your fingers. Constantly concentrate on your breathing - breathe deeply and slowly. Listen to your body: pain and any discomfort cannot be tolerated.
9. Parivritta Sukhasana - Sitting Simple Twisting
Sitting straight, cross your legs and place your right hand on your left knee. Place your other hand on the back of the mattress and gently turn the body to the left, without lifting your pelvis from the mattress. Breathe deeply and evenly. Repeat the same on the other side.
10. Feet on the wall
Feet on the wall To relax your leg muscles, lie on your back and lift your straight legs up onto the wall.
A few simple exercises will help you calm down, relax your muscles, and clear your thoughts. Stress and worries will recede, and as soon as the head touches the pillow, a sound and healthy sleep is guaranteed.
Attention: if the exercises do not help, and you can’t fall asleep, do not be lazy to go to the doctor and consult. Insomnia can lead to terrible consequences!