4 exercises that will significantly improve your sleep

The modern pace of life does not allow you to relax even for a minute. We are constantly under the influence of many external factors that affect peace of mind and overall health. Many people spend most of the day sitting at their desk, working with gadgets. We receive a colossal amount of information per day, which can negatively affect sleep.

The editors of estet-portal have found for you exercises that should be performed before going to bed in order to sleep was calm and strong. This evening exercise will help you put your thoughts in order, relax your body, calm your nervous system and fall asleep faster.

• Exercises for stretching the spine
• Happy Baby Pose
• Bridge exercise for muscle relaxation
• Bends in lotus position

Spine Stretching Exercises

Sit down on the floor. Take a sitting position on your knees. Lower your pelvis on your heels, and stretch your arms forward. Lie with your chest on the floor, lower your head between your hands. Extend your arms further with each exhalation. Count to 30 and slowly return to the starting position. Repeat the exercise 4-5 times.

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Pose "Happy child"

Lie on your back on a firm surface. Bend your legs at the knees and press them to your chest. Grab your hands around the outside of your feet. Spread your knees out to the sides so that they are under your armpits. Pull your legs with your hands to the body and make sure that the lower leg is perpendicular to the chest. Count to 30 and slowly return to the starting position. Repeat the exercise 4-5 times.

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In yoga this pose is called "Ananda Balasana". Bridge exercise for muscle relaxation

Get into a supine position. Bend your knees, place your heels hip-width apart as close to your buttocks as possible. Raise the pelvis to the maximum distance from the floor up. Place your arms along the body, shoulders should lie on the floor. Count to 30 and return to the starting position lying on your back. Repeat 4-5 times.

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pump your buttocks.
Bending in lotus position

Sit on the floor. Sit on a pillow for comfort. Then cross your legs in front of you with your knees as wide as possible. Place your right hand on the floor, as far away from your right thigh as possible. Lean to the right, raising your left arm above your head. Keep your buttocks off the floor and keep your shoulders still. Count to 15, return to the starting position and repeat the exercise on the opposite side.

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The exercise should be performed slowly, without sudden movements, smoothly. In this way, you will stretch the muscles and let the body relax.

Evening exercise — A great way to relax not only the body but also the mind. And it's also good for health.