Try these nine -easy toja modes tonight for a better sleep

There are many sleep tricks. The most popular options have promising results, such as Reading in bed Or existence A cup of sedative tea. But after trying a few of them, it may be frustrated to find the best that suits you. One of the things you may not think of is light yoga. It is one of our favorite quiet activities that must be done before bed.

There are some sciences behind why yoga can help you sleep better. Yoga and breathing techniques help calm your nervous system, making your body in a more relaxed condition, making it ideal for helping you sleep. However, you need to know the right positions to achieve this, because not all situations will help you solve your sleep problems. The key is to target relaxation movements that help calm your body and filter your mind.

If you have decided to practice yoga as a solution that you want to try, continue reading to get to know the best yoga situations we recommend for a better sleep.

For more natural ways to get a better sleep, try this Seven ways to help sleep insomniaOr check our site Sleep tips from the well -well editors in CNET.

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How can yoga help you sleep

Yoga, like any form of exercise, can be a useful way to relax and relieve stress. Research indicates this Evolution in yoga may lead to low cortisol levelsThe hormone associated with tension. The extent of cortisol may vary depending on factors such as the frequency and intensity of yoga. In addition, some studies have shown promising results regarding the effect of yoga on symptoms of depression. Yoga can complete traditional treatment methods and enhance public health.
So, what does this mean for your sleep? Good, Cortisol levels have a significant effect on sleep patterns. High cortisol levels are often linked to difficulty sleeping and continuing to sleep. A A study conducted in 2019 I found that the incorporation of yoga into an individual routine can have a positive effect on the treatment and relief of insomnia. These results indicate that yoga may provide possible benefits to improve the quality of sleep and the health of sleep in general.

9 yoga conditions you have to try before bed

These positions are dedicated to any level of experience and are easy enough for novice yoga practitioners. While moving between these situations, remember to pay attention to your breath and the place where you feel the most tension in your body. Breathe and try to relax if you feel any inconvenience. Move through these situations for 20 to 30 minutes before bed.

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1. The position of the cat and the cow

To reach this position, start kneeling on your hands and knees. Your hands should be far from the width of the shoulders, and your knees should be under the hips. Take a deep breath and soften your head towards the ceiling as your tub is also raised up, which should mimic the “cow”. Then, during the exhalation, cut your back and lower your head and basin down like “cat”. You can repeat these two movements several times before moving forward.

2. Fine forward

This position is easy to stand straight and bends to reach your toes. If you are able to do so, put your hands on the floor. If you are unable to touch your toes, you can do a half -front water and hold the bottom of your knees. Looking for the challenge? Try to reach your ankles and stick to it. Make sure your back is straight and that you take a deep breath.

3. The position of the bridge

Start by lying on your back, with your legs and arms extending on the floor. Take a deep breath, lift your trunk from the ground and stir your arms near your body to balance. Your knees should be 90 degrees. Your hands can be two levels, or you can collect them together under your heart.

4. Happy child

It is easy to move to this position after the bridge, as you start this position on your back. Lift your legs to the ceiling and get out a little from your shoulders (or to what extent you can go to). Then hold the outer part of your feet with both hands. Gently swing to the left and right to relieve tension at the bottom of your back.

5. Raise the legs to the top of the wall

You will need to evacuate the wall next to the wall of this position. In the face of the wall, lie on your back and raise your legs up or raise your arms. The hips can be on the wall or a little away. Once you get to a comfortable place and feel you are able to balance, extend your arms next to you. This mode is great for tension and Improving your blood circulation.

6. The child’s position

You can start this position by kneeling or bowing on your hands and knees. Try your feet under the hips and make your head close to the ground. Extend your hands in front of you, and extend your spine. The further it arrives, the better the expansion for you.

7. Sitting development

If you come out of the child’s position for this next position, sit back and extend your legs in front of you. Cross one leg above the other, and pull the cross heels to your outer thigh. Using the opposite arm, cross your body and wrap yourself, and push your elbow on the raised knee. Development and breathing. Repeat with the other side before moving forward.

8. Butterfly position

From sitting position, straighten your position and press the bottom of your feet together. Put your hands on your feet, and try to click on your rides to the lowest level on the floor. The lower, the greater the extension. If you are looking for more challenge, move your feet near your body.

9. Place the head to the knee

This is the basic situation. Start sitting sitting while extending your legs in front of you. Bring one foot to your opposite leg thigh and extend your hands out on your outstretched leg. Sit longer, breathe deeply, and hold your foot in front of you. If you cannot reach your foot completely, there is no problem: hold your ankle or the back of your knee. Learn to expand and try to bring your forehead to your knee. Repeat on the other side.

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