If the day you always want to sleep, and at night you can not sleep, then you are among those who suffer from insomnia. From year to year the number of people exposed to this illness increases. Sleeping pills and sedatives medications help, but temporarily. One has only to stop using them, and sleep problem occurs again.
Why do we sleep badly?
The reasons for this may be many, and everyone should understand themselves. However, the main reason – it is depression, chronic stress at work, excitement. Stress hormones released into the bloodstream in large numbers slowly excreted. Some yoga poses can calm our nervous system. Here is a small complex of 5 yoga asanas, which should be performed at least one hour before bedtime.
Yoga postures for a good sleep
1. Adho Mukha Shvanasana
Legs keep straight and flat, bend at the knees. Drag your heels to the floor. The feet should be parallel, toes forward deployed. Follow asana for 1-2 minutes, then take a break of 30 seconds. Then try again.
Adho Mukha Shvanasana slows the heart rate, promotes a rush of blood to the head, thus renews brain cells, calms the mind.
2. Viparita Karani
Perform this asana the wall. The pelvis can be put on the platen. Hands apart. Cover your eyes. Knees do not bend, pull up the heel. This position can be up to 10 minutes, most importantly, do not sleep.
One of the best yoga postures for meditation. Try the back, neck and head straight. View point the inside, like the tip of the nose. Breathe evenly. You can slightly retard breaths (breathing in a proportion of 1: 2 (4) = inhalation: exhalation, on account of one breath into two or four – exhalation).
The maximum zoom torso to the legs. Put your head on my knees. Belly put on her hips. Do not round your back, it should be smooth! If this is not possible, bend your knees. Gradually you will be able to straighten them.
Heartbeat in Uttanasane slows. Heals spinal nerves. When you run at least 2 minutes Uttanasana relieves depression, calms the mind.
Lie on your back, hands put at a distance of 20-30 cm from your body, palms up. Heel hold together, toes apart. Close your eyes. First, breathe deeply. Later, breathing should be slow and easy. Focus on your breathing. Take care that the lower jaw was relaxed, and the language did not move. Completely relax and breathe calmly. Asana teaches to relax: being in it, your mind calms down.
Read: Fall asleep easily: Yoga Tips for insomnia