Yoga for the night: the best asanas for a healthy sleep

The yoga is a part of east culture and philosophy. Occupations it became very popular presently. Practicing say that it helps to get rid of stresses, to include the forgotten functions of an organism, it is useful to health in general. There is a set of exercises which will help to fall asleep well after intense day. Further about they are in more detail.

Yoga for the night

Today our daily occurrence at work, stresses, strong fatigue, lack of physical activities, having a snack instead of good healthy nutrition, more than ever, characterize load.

Learn what there are directions in yoga and in what their main differences.

It is possible to list long, but these and other factors very much influence that the person is often simply not able to have a rest during night sleep both physically, and morally. By practicians it is proved that performance of several simple exercises of yoga is before going to bed capable to provide good rest.

Advantage

The main advantage of evening yoga consists in preparation of an intellectual and physical condition of the person for rest.

Whether you know? The evening yoga copes with sleep disorders in 8 weeks. It is scientifically proved at medical school in Harvard.

It helps as follows:

• the organism gradually relaxes because of what physical fatigue and tension are taken off;
• by means of delay of thought processes the reason gradually relaxes, it is left by alarm and excitement;
• the emotional background goes down and returns to normal;
• there come calm and a pacification;
• additional oxygen comes to blood;
• there is a normalization of work of many internals and the systems of an organism that, in turn, improves exchange processes;
• the mood increases.

Harm

Despite obvious advantage of yoga, in certain cases experts do not recommend it to practice, namely:

• it is not necessary to be engaged in these exercises with a great effort, the state will not improve but only will worsen;
• it is not recommended to do exercises if the person is sick, he increased body temperature;
• the yoga is contraindicated to people with serious hypertensive diseases, but if their easy form takes place, then it is possible to be engaged, but with care;
• if there are serious diseases of a backbone;

Whether you know? Ancient yogis believed that at the person in life the quantity of breaths and exhalations is limited. According to their beliefs, the more slowly you breathe, the will longer live.

• with care the people having cardiovascular diseases need to carry out exercises;
• if is or in the past there were injuries of a knee joint or other injuries, the yoga for the night can aggravate them;
• the people having varicosity or thrombosis are not recommended to practice yoga if the disease is followed by formation of blood clots;
• in the first days monthly performance of yogichesky exercises is not recommended;
• the yoga is contraindicated to those who have violations of mentality.

Conditions for the correct influence of yoga

In order that yogichesky exercises for the night yielded result, it is necessary to adhere to several recommendations:

1. Occupation should be begun no later than 10 o'clock in the evening. After that there comes optimum biological time for a dream.
2. It is impossible to practice evening yoga right after food. Prior to exercises has to pass a minimum an hour and a half after meal.
3. It is desirable not to be engaged in physical and mental work in two hours prior to occupation.
4. Even it is necessary to air in the winter the room in which you will do exercises.
5. The first classes have to be in silence. Subsequently it is possible to turn on the quiet music which will help you to relax.
6. Some practice evening yoga on a bed, but nevertheless it is recommended to do exercises on a floor on a karemata.

It is important! If any yogichesky exercise brings discomfort, it is necessary to stop its performance. It can be symptom of any disease and do much harm to an organism.

7. The situation in the house has to be such that distracted nothing you and did not prevent to carry out exercises.

10 effective asanas

Practicians recommend to use for evening yoga several certain exercises or as they are called still, asanas. They are picked up so that in a complex to weaken an organism and to provide a full-fledged dream. This complex will be suitable both for beginners, and for skilled practicians.

We recommend to esteem about that, to meditate properly at home.

Meditation (Padmasana)

Basis of successful occupation — the correct intellectual spirit. The simple pose — Padmasana will help with it.

1. If the flexibility allows, it is necessary to be located in a lotus pose if is not present — on Turkish manners.
2. It is possible to reach the maximum comfort, having leaned against a wall, a krovatny part back.
3. Hands have a rest freely around knees.
4. To connect a thumb to index.
5. To inhale-exhale very slowly, eyes have to be closed.
6. To drive away all thoughts, let them do not disturb you.

Twisting (Ardh Matsiyendrasan)

Elements of twisting of this asana relax back muscles.

It becomes so:

1. To put legs cross-wise.
2. To lower the right hand on the left knee, turn to the left — to exhale.
3. To remain so literally for a moment, to return to an initial position.
4. To make an asana similarly in an opposite direction.

Inclination to legs from a sitting position (Pashchimottanasan)

The following asana is directed to cleaning a brain from bad power, to remove a stressful state:

1. To sit down on a floor, to extend legs forward, a back equal.
2. The breath — to be extended, raising hands through the parties up.
3. At the exit slowly to incline a trunk so that it kind of merged with legs.

Important! Carrying out Pashchimottanasana, it is necessary to nestle a stomach on legs. If to nestle shoulders, then the chest department will contract, and the efficiency of occupation will come to naught or will be the return.

4. If the flexibility allows, it is necessary to clasp a foot and to remain in such situation for several moments. If is not present — it does not matter. It is important to stretch the ridge, to relax.

Knee to a breast (Apanasan)

During wakefulness the main loading is the share of a back and hips.

For their relaxation Apanasana is carried out:

1. To accept a prone position on a back.
2. The breath — a leg is tightened to a breast.
3. To remain in this state for several seconds — an exhalation.
4. The breath — a leg becomes straight.
5. Exhalation — to press other leg and to repeat an asana.

Read in more detail about what is asanas in yoga and what their role.

Exercise is carried out at slow speed, about ten times having pressed each leg with the account of a respiratory cycle.

Both knees to a breast

This pose fixes action previous and reduces a stressful condition of a back and hips even more:

1. Situation — lying on a back.
2. On an exhalation of a leg are bent, nestle on a breast.
3. On a breath — to weaken a grasp, to remain for several moments, having bent legs.
4. To execute a breath cycle to five times.
5. To execute an asana to ten times.
6. To finish exercise by rocking here and there, having still bent legs.

Pose of a butterfly from a prone position (Supt Baddh Konasan)

The following exercise cleans consciousness and the body liberates, namely: hands, legs, back, coxofemoral joints:

1. To lay down on a back.
2. On a breath — to get hands through the parties for the head, and to tighten legs to a basin.
3. Slowly to part knees how the butterfly waves wings — thus, the muscular tone is removed.
4. It is deep to breathe, and after a breath to hold the breath for couple of seconds.
5. Minutes two to breathe deeply and slowly.
6. To define hands along a body and them to help legs to return to a starting position.
7. To accept a prone position on the left side and to remain so about one minute.
8. To rise carefully.

Pose of a camel (Utshanasan)

This asana will improve breath by means of disclosure lungs, will remove a muscular tone of hands, shoulders.

It is carried out as follows:

1. To kneel so that it was convenient.
2. To rest hands against hips, to give a body forward.
3. To raise hands, to deviate very slowly by a trunk back that they reached anklebones.
4. Foot to clasp, caving in up even more.
5. To direct a look towards feet.
6. In final situation to remain for half-minute.

Pose of a triangle (Uttkhit Trikonasan)

This asana improves work of lymphatic system, normalizes work and cleans intestines, does joints by more flexible.

We advise to esteem how to learn to get enough sleep.

It is necessary to carry out it so:

1. To rise exactly and to take a step aside so that between stupnyam the distance about a meter was formed.
2. Feet to arrange in parallel.
3. Direct back, hands on the parties.
4. Exhalation — the right foot to turn outside perpendicular to left.
5. To make an inclination to it, having clasped a bottom of a leg and the beginning of foot.
6. Hands as though on one line — one watches up, and another touches a floor.
7. The look at the same time is turned on the left hand.
8. To remain for a while in final situation.
9. To feel the body.
10. Having returned to an initial rack, the asana repeats to the left.

Pose of the child (Balasang)

Penultimate, finishing a complex, the asana removes a tone of all muscles of a body, relaxes them, removes fatigue.

It is quite simple to execute it:

1. It is necessary to sit down on legs, having bent knees.
2. Legs have to be densely pressed to each other.
3. To slowly incline a trunk forward, touching a floor by a forehead.
4. To relax hands, having extended them in the area of a body.
5. Palms are along feet and are developed up.
6. Eyes are close, quiet breath has to continue several minutes.

Pose of a corpse (Shawasang)

This asana is a closing stage of a complex, it still call a short dream. It removes a muscular tone, and the brain and all organism relax finally.

For certain will interestingly read you how the dream affects health.

It is carried out so:

1. To lay down on a back.
2. Legs are weakened to be straightened on width of shoulders.
3. Hands are along a body, palms lie on a floor.
4. To close eyes.
5. To breathe as it is convenient to you, to listen to breath, having disconnected thoughts.
6. The exhalation — to listen how some site of an organism relaxes and it is left by negative energy.
7. To lie in such provision of 10-15 minutes.
8. Upon termination of, without opening eyes, to move slowly fingers on hands.
9. To feel fingers standing and to move them.
10. To slowly accept a prone position on one side.
11. It is careful to sit down, the head is hung down.
12. To open eyes together with a deep breath.
13. To rise very carefully.

It is possible to cope with insomnia by means of special medications, and it is possible to make a complex of certain exercises before going to bed. The evening yoga is one of such.

Occupations it will help to drive away disturbing thoughts, to fall asleep quickly, will provide good rest. And in the morning you will wake up with feeling of complete recovery of forces for further activity.