8-minute yoga training for better sleep

 

8-minute yoga training for better sleep

Try this yoga routine with just 5 strokes to relax your body and mind before bed. The best part? Every pose can be done in bed!

Relaxation with the feet in the air

Duration: 2 minutes

    Sit facing the wall, with your buttocks about 5-6 inches from it.

    Lie down and raise your legs to the wall.

    If this is too intense stretching for your tendons, pull your buttocks away from the wall.

    If that’s not enough for you, get as close as you can.

    Lower your arms to the side, turn your palms up and breathe slowly.

    You will feel a stretch in your back and legs.

Turkish gray and twist

Duration: 2-3 minutes

    Sit in a Turkish gray on the bed and exhale as you place your right hand on your left knee and leave your other hand on the bed behind your body.

    Gently turn your body to the left.

 Let your gaze follow you, over your left shoulder. Take a deep breath, then return to the center and repeat on the opposite side.

Night goddess

Duration: 3-5 minutes

    Lie on your back with your knees bent.

    Assemble your feet, then let your knees fall to the side, forming a diamond shape.

    Keep your hands on the bed.

    If you feel any strain, lift your legs by placing a pillow under your knees. 

Children’s pose

Duration of: 5-8 minutes

    Sit comfortably on your heels.

    Lower your torso forward, bringing your forehead to the bed in front of you.

    Lower your chest as close to your knees as possible and extend your arms in front of you.

    Hold the pose and breathe.

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Rock-a-Bye Roll

Duration: 7-8 minutes

    Lie on your back, hug your knees and bring your chest closer.

    Cross your ankles and wrap both hands around your ankles.

    Sigh and lift your body by sitting down; exhale as you return to the starting position.

    Continue for 1 minute, then go back, stretch your arms and legs and go down to your favorite sleeping position.

Improve your focus with 5-minute yoga

So many things in the modern world compete for our attention. Let 5-minute yoga help you strengthen your ability to eliminate unnecessary thoughts and external influences.

Yoga is definitely the help you need, because this version of it is focused on focusing, strengthens your body, calms and focuses your mind, relieves you of tension, increases your awareness, improves your quality of life and changes the way you look at the world.

The time spent practicing yoga is an opportunity to fully focus on yourself and reconnect with yourself on multiple levels.

If you are like most people, you simply do not have time for an hour of yoga in a studio that can be significantly away from your home. Instead, you need simple and quick ways to incorporate yoga into your life.

You may also be interested in this: Useful tips for those who have never meditated

The 5 minute yoga book helps you increase your energy level, find inner peace, lose weight and strengthen your focus. ZdraviJa has singled out simple sequences from this book for you, which will improve your life – physically and spiritually.

Five-minute yoga will help you focus, calm down, rejuvenate and better cope with life’s challenges, big and small, all in just 5 minutes a day.

Mountain pose

Stand up, straighten up, inhale and raise your folded arms straight to the ceiling. Bend at the knees with the thighs pressed together. Inhale and exhale about 10 times, then straighten into the starting position.

Bending with straight legs

Press your torso against your thighs and touch the ground with your fingers. Take 3 full breaths (15 seconds) and straighten up.

Plank

Lie down, raise your arms with your palms down, shoulder-width apart, spread your legs behind you, and stay in position for about 30 seconds.

Cow-cat pose

Exhale and get down on your hands and knees. Inhale, lower your abdomen down while lifting your buttocks. Raise your head. Exhale, push your spine out and lower your head. Keep your gaze directed between your thighs. Take 10 full breaths and hold for a total of 1 minute. 

Pose bound angle

Sit down and straighten your back. Bring your feet closer to you and lower your knees down. Hold your feet in your hands and pull them towards the inside of your thighs as much as you can. Stay in this position for about 2 minutes.

Write to us in the comments which yoga poses are best for you and if you have any other useful advice on how and for what to use yoga. 

Also, if you want to achieve the effect of weight loss with yoga, or to lose extra pounds with special yoga exercises and poses, then you must get the Yoga Burn program from the famous yoga instructor Zoe Bray-Cotton. 


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