There are some evening yoga poses because our time saturated with stresses and goes at an accelerated pace. We always hurry somewhere, we are nervous about trifles, we eat wrong and on the go and sleep in snatches.
Such a rhythm of life sooner or later affects health and leads to one of the most common scourges of our century – insomnia or difficulty falling asleep.
There is a vicious circle – did not get enough sleep, you do not work full-time all day, you fall fatigue by the evening, but sleep or superficial, or does not come at all.
Causes of sleep disorders
Most often there are two main reasons:
- Stress – acute or chronic: The modern person is constantly under pressure. Acute stress – illness, accident, the death of loved ones – is able to dislodge even the strongest and most stable people.
- Overeating at night: Causes the “inclusion” of those body functions that are not compatible with deep and calm sleep.
In the first case, the nervous system is in constant excitation, not allowing a person to fall asleep. Having eaten for the night, we force our brain to engage in the process of digesting food, commanding the digestive organs to cope with the nutrients they have received.
Naturally, this also makes it difficult to go to sleep. In this situation, evening yoga can help. To properly perform the exercises and achieve an excellent result, it is important not to have dinner before bed, at least 2 hours before the start of classes, or even better for 3-4.
General information about Evening Yoga Poses For Sleep Disorder :
|Name:||Evening Yoga Poses For Sleep Disorder|
|Description:||Before going to sleep, you should not overload the body too – exercises should not be too intense, tested and appropriate to your age, health, fitness, and constitution. Do not experiment at this time – learn new Evening Yoga Poses at other times of the day.|
Requirements for practicing Evening Yoga Poses:
In principle, they are similar to all other yoga activities:
- Before going to bed, the room needs to be thoroughly ventilated. Clean, cool air itself helps to fall asleep, beneficially influencing the state of the nervous system, saturating the brain and lungs with oxygen.
- The room must clean, without extra items, with soft muted light.
- It is advisable to practice in silence or under soft slow melodious music, contributing to falling asleep.
- Classes are held in loose clothes that do not interfere with movements, best of all from soft natural materials.
- Prepare for yourself the bed and necessary accessories, so that right after the evening yoga and the soul to lie down to rest, without being distracted by various actions that can “kill” sleep.
Choosing an exercise for the evening lessons
If you are engaged before going to sleep, your main goal is to achieve maximum muscle relaxation and stimulate digestion. To do this, you must first properly eat dinner.
Choose light meals that are quickly digested and do not cause congestion in the gastrointestinal tract. Avoid meat dishes, roast, smoked and spicy. Naturally, coffee and strong tea are also undesirable, grass or chamomile tea is best suited, it will act as an additional relaxing remedy.
Evening Yoga Poses
Choose exercises for yourself you need not only guided by the prescriptions but also taking into account your individual characteristics, including the existing diseases.
The best for stimulating digestion and easier and quicker going to sleep are:
Pose of the warrior – virabhadrasana:
Pulls and aligns the spine in the thoracic region, improves blood circulation and fills the lungs with oxygen. Especially useful is this asana to people who are in a bent position for a long time, sitting at a table or computer for a long time, as well as having problems with their posture. For more detail, you can read here
Causes blood flow to the brain, stimulating all procsses, supplying it with oxygen. Excellent posture for all internal organs gently massages them, make them work actively, digesting food, supplying nutrients to the brain along with blood.For more details click here.
It Promotes improvement and acceleration of digestion. Extension of the upper part of the trunk removes the enslavement of the spine in the thoracic and lumbar region, removes pain and spasms. For more details click here
Pose of onion – dhanurasana:
It Helps the action of digestive enzymes and stretches the muscles of the back, removing the accumulated stress.
Pose of a butterfly – baddha konasana:
It is aimed at stimulating the work of the pelvic organs. At the end of the exercise, you need to relax the whole body as much as possible.
Ideal completion of any complex of asanas especially performed before bedtime. Relaxes all muscles and promotes a smooth entry into a drowsy condition. For more details click here
It is not necessary to follow this list of evening yoga poses exactly. From it, you can choose suitable asanas, add others and in other combinations. Many are helped by so-called “inverted” asanas, in which blood flows to the head.
It would seem that before going to sleep, standing on your head is at least strange. In fact, such poses contribute to falling asleep.
Of these, the best are: a headstand, a “birch” and a simplified version with legs on the wall. The stand on the head should practice by those who already have a long experience of doing yoga and are well tolerated inverted poses.
“Birch” is practiced in a simplified form, that is, without a strictly vertical raising of the legs with the chest lock. It’s enough to raise the pelvis with even legs pointing slightly forward.
The simplest and most accessible version of an inverted asana, which is especially suitable for full and elderly people, this position lying with feet on the wall.
To do this, you need to lie on the floor or on the bed so that the coccyx rest against the wall and the legs are placed vertically on the wall at a right angle to the body.
Benefits of Evening Yoga Poses:
Whichever group of evening yoga Poses you choose,if done correctly and regularly, helps to improve overall well-being and gradually improves sleep.
Lungs begin to be better ventilated, supplying the body with more oxygen, muscles become stronger, and the nervous system is more resistant to stress factors.
Gradually, the practitioner’s body of this kind of yoga man gets used to a quick falling asleep immediately after the performance of the complex.