Yoga to cope with his insomnia

This movement burst, before bed will help you calm down and you go to sleep easier.If you have insomnia or just need a little relaxation before bedtime,A slow yoga before going to sleep, you will help.These are everyday actions that you can do in bed,To give you peace of mind and body, will have a restful sleep well at night and in the morning, wake up refreshed and recharged.You do not require any sleeping medication.

1.A short meditation

First of all, ready to go to bed, sleep.Wear clothes and sleep. Turn off the lights and the TV and computer. Book aside and relax.To sit cross-legged on the bed. Sit back slightly on the pillow or the bed. Close your eyes and put your hands on your thighs.Stay in this position for a few minutes and just breathe. Are not going to have a hard Meditation Just break that, you do not allow anything else except breathing.

2.Turning sitting

 Sit straight in a cross-legged position, the air enter your lungs (tail).Now your upper body to the left as you scroll, you exhale.You can use the edge of your bed and pick it up by hand to have a more relaxed rotation.In the case of Chrkhydhayd stay a few deep breaths.Now as you exhale face to pull back.Air back into his lungs, and this time you exhale while turning to the right.

3.Bending in a cross-legged

 In the cross-legged position, slowly bend forward Basntan, hands extended straight forward and put on the bed.Stay in this position for a few minutes of deep breathing, stretching the back and behind your back feel.

4.Bend forward in a sitting position

Gently stretch your legs forward and bend your knees a little. Air into your lungs and sit flat. While you exhale pull your feet towards the tip.As far as it is necessary to bend your knees until your lower back is flat. It is fantastic to stretch the muscles behind the thigh,But if your ultimate goal is a relaxing and peaceful sleep, do not push yourself too much and do not pull it tight.Just sitting with legs stretched forward, is back and this time, slowly bend your waist to the feet.For a few minutes in the case of a stay're bent forward, deep breathing and stretching your spine to feel.

 5.The knees to the chest

Slowly lie down on your back and put your head on a pillow. A hug your knees into your chest down, so you can get better treatment than the knee to the side of your leg.It's been a long stretch at the foot of the left and back muscles.Repeat this movement with one leg again.

 Now pull both knees toward your chest and inhale and exhale at the same time,Slowly turn your back on the left and right to move on. However, let go and let all your bent legs gently placed on the bed.

6.While lying down with the toe have

 

Air into your lungs and your right foot to lift the ceiling. In the case that you are comfortable with your hands up any part of the floor (behind the knee, the ankle, or if your body has good flexibility,Take the big toe). However, your breath and feet while moving slowly to the side of your head, you keep straight.With each exhalation, a few feet closer to your head, stretch it gently with some deep breathing to continue, then change legs.It is currently too slow and gentle stretching to do.

 

7.Half-Happy-Baby

 

Once again, hug your right knee and pull your chest to chest.Bend your right leg and foot placed on the roof.Like the picture above, with the right hand and hold the bottom of your feet and bring your knee to the elbow.In this case, slow, deep breaths. Change legs and repeat the motion. 

 

8.Turning in sleep mode 

 

 Air into your lungs and your right knee to the chest together.As you exhale, your feet like the picture above, rotate your body to the left.Turn your head to the right and hands open to both sides. You can Chptan hand on your right knee.In this case, gently move a few deep breaths and then repeat on the other side.

 

9.The lifeless body

 

Lie flat on your back. Both feet and hands stretched out toward you.Let us be your ankles, wrists and palms facing outward above. At the same time the rest.If you ever get back to sleep, relax, and let us go to sleep.

 

10.A restful sleep

Now you can enjoy a good night's rest and a turn-by-side.

  

Share on Google Plus

About Unknown

This is a short description in the author block about the author. You edit it by entering text in the "Biographical Info" field in the user admin panel.