The fast pace of life for most people, the desire to do everything in one day, a large number of stressful situations, leads to sleep disorders, insomnia and difficulties falling asleep. Yoga practice allows a person to communicate with their body and its needs in one language. Yoga before bed will help your body fall asleep, and for the most productive awakening, it is best to master morning yoga . The evening yoga complex will perfectly help to keep the whole body in good shape and prevent deterioration of health due to lack of sleep.
Features and Benefits
Yoga practice is a whole system of self-improvement. Evening yoga is well suited for people suffering from sleep disorders, as well as those prone to excessive anxiety. Systematic performance of yoga poses will help relax and calm the body, freeing it from physical tension accumulated throughout the day.
- The emphasis in evening asanas is on seated and lying poses, excluding twists, inverted asanas, as well as a number of dynamic exercises.
- Evening poses should be held (as much as possible) for 10 to 15 minutes. This time will allow the body and mind to get used to the possible unpleasant sensations of the pose and not be distracted by them, establish a normal heart rate and breathing.
- Evening yoga should take place in a well-ventilated room, without bright light. It is possible to practice to light, calm music.
Advantages of evening classes.
- Calms the mind, freeing it from unnecessary thoughts.
- Nourishes the body with oxygen.
- Relaxes the body.
- Improves digestion and metabolic processes in the body, normalizes the work of internal organs.
- Relieves anxiety and stress.
- hormonal disruptions;
- stressful situations at home or at work;
- depression or apathy towards the surrounding circumstances;
- malnutrition, long and exhausting diets;
- physical discomfort in the body (tightness of muscle tissues, pain);
- unfavorable atmosphere in the room (excessive extraneous noise, heat, stuffiness, odors);
In order to avoid many negative consequences, it is worth mastering yoga from insomnia, receiving maximum physical and spiritual benefits for your body.
Evening Complex for Beginners
Before starting the practice, you should engage in meditation , relax your mind and try to disconnect it from all experiences and negative emotions. The most suitable yoga poses before bed are:
- Virasana. Stabilizes blood circulation in the legs, relieving tension, fatigue, headaches. It will be useful for eliminating dizziness.
- Bhujangasana . Saturates soft tissues with oxygen.
- Paschimottanasana . Relieves anxiety, excessive worries, depressive syndromes at an early stage.
- Sarpasana. Relieves back pain associated with sedentary work. It also stretches the spine, eliminates clamps in the chest.
- Apanasana. Relieves muscle tension in the back.
- Baddha Konasana. Clears the mind, relaxes the back and shoulders.
- Uttthita Trikonasana . Promotes lymph flow, normalizes the work of the gastrointestinal tract.
- Shavasana. The final exercise that allows you to fully restore the energy expended. Yoga practice before bed allows you to normalize your life rhythm, free your mind and body from the negative effects of everyday conditions. By performing a set of exercises daily, you can provide your body with healthy and deep sleep, which is so important for a full life. Ekaterina Buida FITOYOGA
Tatyana
Not long ago, I started practicing yoga in the evenings. I noticed that I began to sleep better, and my sleep became of higher quality and more restful. I used to be often troubled by bad dreams, but that has passed as well. Therefore, I started recommending classes to everyone.
Yulia
Evening asanas are easier for me than morning ones - apparently, the body is better warmed up by the evening. I can hold certain poses for several minutes without feeling tension. It is very relaxing. Sometimes I feel like I could even fall asleep, for example, with my legs behind my head.