Communication with other people, daily worries and problems, emotional breakdowns and a load of tension negatively affect sleep and general well-being. Evening yoga will help solve the problem with relaxation. A set of soothing asanas and relaxing breathing practices will help you find a balance between the day and night rest, get rid of accumulated tension and relax, fall asleep peacefully. Consider 6 asanas of evening yoga and the practice of calming breathing.
Evening yoga: practice of asanas
Pose #1 - Stretch and Bend
What it is for: stretching is necessary to unload a tired spine in order to relieve tension from the vertebrae and cervical region.
How to do
Place your feet shoulder-width apart, concentrate on your breathing. Relax your back and lower yourself down into a deep bend. The palms should be placed at a distance of 40-50 cm from the feet. If it's hard to reach the floor with your hands, place bricks under your palms. Move your body weight smoothly forward while straightening your back, neck and shoulders. As you exhale, bend first one, then the other leg at the knee. And while bending the leg, direct the pelvis in the opposite direction. Perform movements smoothly, without sudden changes, follow the extension of the spine. You need to do 10 stretches. Interlace your fingers in a lock on the back of your head, and spread your elbows to the sides and be in an inclination for about a minute. Breathe evenly and smoothly, stretching your neck, straightening your shoulder blades and shoulders.
Pose #2 Downward Dog Pose + Stretch + Child Pose
What it is for: to stretch the spinal column, improve blood circulation, relax muscles.
How to do
Start the pose in Downward Facing Dog: bend over and bring your arms forward. The spine should form a straight line, do not bend your arms and legs. Straighten the thoracic region, and aim upward with the coccyx. Fix the position for a couple of minutes. Then, as you exhale, lift your heels off the floor and bend your leg at the knee. Shift your body weight forward onto your hands. Perform 10 curls first with one leg, then with the other.
Next, point your heels to the right, and turn your toes to the left, twist your pelvis to the right, looking up, look in the opposite direction. Hold the pose for 20 seconds and exhale as you return to the "Downward Dog" position. Do the twist to the other side. Lower your knees to the floor to rest, assume the child's pose. To do this, kneel, place your buttocks on your heels, stretch your arms forward and bend over so that your forehead touches the floor. Keep your spine straight and relaxed when performing.
Read also: Cleansing the body of toxins with the help of asanas
Pose #3 Pashchimottanasana
What it is for: to stretch the spinal column and relax the muscles.
How to do
Sit on the floor or on a rug, straighten your legs and connect. Keep your back straight, straighten your shoulders, free your sitting bones. While inhaling, grab your toes with your hands, while your back should be straight. If you can't achieve a straight back, bend your knees. Straighten your shoulders and pull back, and strive forward with your ribs. As you exhale, bend forward and lower your stomach and chest to your feet. You can place your hands on the floor or leave them in their original position. Relax your toes and point forward, relaxing your shoulders and neck. With your eyes closed, remain in the pose for one minute while breathing evenly and deeply.
Pose #4 Butterfly Pose and Tilt
What it is for: to stimulate blood circulation in the pelvic organs to relieve tension from the shoulders and neck.
How to do it
This pose is performed from the position of the previous Pashchimottanasana pose. From a deep tilt on an inhale, raise your torso, move your feet to your perineum with your hands, while connecting them together. Spread your hips and knees to the sides. The back should be straight, lower the shoulder blades down. With your hands, point your feet up, and press your hips and knees to the floor. The best way to feel the stretch in your spine is to sit against a wall and press your back and pelvis against the surface. Place your hands on your shins and stretch your spine. Pull the shoulder blades and shoulders down, pull the crown up, hips - to the sides and down. Stay in the pose for one minute. Make the Butterfly Pose harder by leaning forward.
As you inhale, pull your ribs forward and lean forward. Point your shoulders and shoulder blades down. The hands remain on the legs. If you have a good stretch of the spine and there is no discomfort, straighten your arms and stretch them forward, placing them on the floor with your palms down. The back should be straight, point the navel towards the feet. Stay in the pose for a few seconds. Then rise up and join your knees, placing your head on them, rest.
Read also: How to release tension with restorative yoga asanas
Pose №5 Pose "Butterfly" lying on a bolster
Why: relax the spine, in particular the thoracic region, and also calm down.
Evening yoga, and in particular the Butterfly pose, is ideal for calming down before bed. During execution, you can meditate, go deep inside yourself.
How to do
Sit on a mat or on the floor. Place a bolster behind your back so that there is about 2 cm between it and the sacrum. Take the "Butterfly" position. As you exhale, place your palms on the floor and lower your torso onto the bolster so that it contains: neck, back (except for the sacrum) and head. Stretch your arms forward or to the sides, palms up. Breathe evenly and calmly. Stay in the position for one minute, completely relax.
Pose №6 "Bridge" on fitball with rolls
What it does: relieve tension from the back, relax muscles and joints, calm blood circulation, straighten the spine.
How to do
Place the fitball behind your back and kneel down. As you exhale, lower your back onto the fitball. The spine should completely repeat the roundness of the ball - it should bend (in this case, the vertebrae may crackle). Relax your neck, place your head on the fitball, spread your arms to the sides. Stretch your legs forward, touching the floor with your toes. Do not raise your shoulders, open your chest completely. Be in a relaxed position lying on a fitball for 10 breathing cycles. Next, move on to transitions. As you inhale, bend your knees and point your pelvis towards the floor, keeping your back on the ball, as well as your shoulders and neck. With an exhalation, push off with your feet from the floor, straightening your legs, return back to the starting position. You can perform a variant on the stomach with a fitball.
How to breathe correctly: the practice of Tibetan breathing in the Shavasana pose
What it does: to calm the mind and relax the body before going to bed.
Shavasana (dead man) pose: lie on your back on a mat and place your arms along your torso. The whole body is relaxed. Close your eyes and release all energy, making room for a new flow.
Tibetan Breathing Basics: Take a deep breath through your nose, lightly press your lips and teeth together. Exhale air through the gap between your lips and teeth to make a "shhh" sound. All muscles in the face should be relaxed. Try to stretch your exhalations to exhale completely all the air from the lungs. Perform 15-20 Tibetan breathing cycles and rest for 5 minutes in the dead man's pose.
Evening yoga is designed to relax the mind, calm the flow of energy, release tension and stress.
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