Do This Movement Every Night Before Going To Bed

Know that you are not alone in having trouble falling asleep. Indeed, many people get up and keep moving in the middle of the night for hours, before finally recovering and resting. When this is repeated regularly, you will end up feeling constantly tired during the day, or even abuse sugar and coffee to stay awake, and consequently gain weight and reach the depression. It is not a joke ! You will see that doing the following yoga postures before going to sleep will help you fall asleep and maintain a constant level of sleep. They are all very simple, so even if you have never done yoga, you will be able to master them without any problem. More and more scientific studies have shown the benefits of yoga on health.

Yoga is a discipline of body and mind that includes a wide variety of exercises and techniques. It was practiced in India from the third millennium BC.

The techniques used include physical postures (called asanas), breathing practices (pranayama) and meditation, as well as deep relaxation (yoga nidra).

These effects consist of helping people in everyday life and in exploring deeper aspects of life. It offers solutions to stress and difficult life situations.

So why not enjoy it ?! You will have nothing to lose.

Doing these moves before going to bed will help change your body in no time.

It is good not to stay too long on a posture especially when it is the first time that you make this type of movements. One minute is more than enough if you get there. Later, you can practice prolonging the posture in five minutes or even longer, if you feel able.

Balasana - Posture of the child

Balasana - Posture of the child

As you see on the picture, this pose will relax your nervous system, back, shoulders, belly and your mind.

But it's not a good idea for everyone especially when you have knee problems. If your bottom does not touch your heels, fold a blanket and place it under your buttocks to lift the back of the pelvis and that way you can get there. You can set an alarm to set the time you will spend in this posture. In parallel you stretch your arms in front of you or you keep them relaxed at your side. While you are in the same position, you must breathe deeply, especially at the back.

Supta Baddha Konasana - Angled angle posture


Supta Matsyendrasana – Reclining Spinal Twist

As the picture suggests, this posture consists of lying on your back, and stretching your knees as a butterfly. You must then swing gently from side to side. It's a great way to stretch the muscles of the lower back after a long day. Let your legs and feet relax completely off the ground. At the same time, let your shoulders relax to the ground. Also be sure not to stretch them while holding your knees. And of course, breathe deeply especially towards your lower abdomen.

Back roll : Supta Matsyendrasana - torsion of the inclined spine

Back roll

Lying on your back, let your legs bend to the right side. You can stabilize them by holding the left thigh with your right hand. At the same time, you stretch your left arm to the left and gently turn your head to the left. You can hold your head up and straight if it is uncomfortable. There too, you will feel both your shoulders relax in the ground as much as possible. So breathe, then repeat the position on the other side.

Matsyasana - Fish Posture

Matsyasana - Fish Posture

This posture consists of lying on your back with your knees bent and the soles of your feet flat on the ground.

Lift your hips and place your hands slightly under your buttocks, palms down.
On an inspiration, bend your elbows and press firmly on your forearms and elbows to lift the head and upper body away from the ground and begin to find the natural curve of your spine.

Close your shoulder blades in your back and lift your chest up towards the ceiling, lengthening your spine.

Spread both legs directly on the carpet in front of you, the muscles strongly engaged. Stay in the pose of 5 to 10 deep breaths.

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