DO THIS MOVEMENT EVERY NIGHT BEFORE GOING TO BED, YOUR BODY WILL CHANGE IN NO TIME!
If you often struggle to fall asleep, you’re not alone: lots of people toss and turn for hours in bed before finally drifting off and getting some actual rest. When it happens regularly you can end up feeling constantly tired during the day, possibly overusing sugar and coffee to stay awake, and even getting depressed and gaining weight as a result. That’s serious! Doing the following yoga poses before bed will help you fall asleep (and stay asleep). They’re all quite simple, so even if you’ve never done any yoga and don’t think of yourself as “flexible,” you’ll be able to master these without a problem.More and more scientific studies have shown the health benefits of yoga so why not take advantage?! You have nothing to lose…
the first time you do these poses, it’s good not to stay in them too long. One minute is plenty. Later, you can extend the pose to five minutes or even longer.
BALASANA – CHILD’S POSE
If you have knee problems, this one probably isn’t a good idea. But for everyone else, this pose will relax your nervous system, back, shoulders, belly, and your mind.If your rear end doesn’t reach your heels, fold a blanket a few times over and tuck it under your bum so you can really let go. You can stretch your arms out in front of you or let them relax at your sides. Set an alarm so you know when to come out of the pose. While you’re in the Child’s Pose be sure to breathe deeply, especially into your back.
SUPTA BADDHA KONASANA — BOUND ANGLE RECLINING POSE
A few people call this the butterfly posture: lying on your back, prop up your knees, put the bottoms of your feet together and tenderly let your knees fall away to the sides.Most of us can’t lie level in this stance. Our knees will be no less than a couple of inches far starting from the earliest stage. So to unwind, put a heap of books or a moved up cover or cushion under every knee. Give your arms a chance to spread out at your sides, completely casual also. Inhale the distance in to your lower midsection.
Lying on your back, grab hold of your knees (or on the off chance that you can achieve, the distance around your shins as imagined here). Shake tenderly from side to side. It’s an awesome approach to extend and knead your lower back in the wake of a monotonous day. Let your legs and feet totally unwind. In the meantime, let your shoulders dissolve toward the ground — make certain not to tense them while holding your knees. What’s more, obviously, inhale profoundly.
SUPTA MATSYENDRASANA – RECLINING SPINAL TWIST
Lying on your back, prop up your knees and afterward let them fall over to the correct side. You can balance out your legs by holding the left thigh with your correct hand. In any case, in the meantime, extend your left arm out to one side and delicately roll your make a beeline for the left.Here as well, you need the two shoulders to unwind into the ground however much as could be expected. Furthermore, truly, relax! At that point rehash the stance on the opposite side.
MATSYASANA – FISH POSE
Lying on your back with your arms on the ground at your sides, slide your hands — palms down — under your backside. As you slide them, begin the entire lower arms into the ground while bowing your elbows. The impact is to lift your abdominal area tenderly upward and open your chest.You can hold your head up, if your throat and neck are awkward, or delicately given your head a chance to fall in reverse toward the ground. Take five to ten full breaths and after that painstakingly expel your hands from under you. Lie level and appreciate the open sensation in your chest.