2 stretches that prepare you to sleep better

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2 stretches that prepare you to sleep better
Certain twists and stretches help relax the nervous system and promote sleep. Take note to get it easier!
2 stretches that prepare you to sleep better

Before falling asleep, the mind needs to gradually enter a state of tranquility, but the body also appreciates postures and movements that relax it, that rebalance its energy and that predispose it to rest. It’s something yoga tastes good.

Breathing is one of the pillars of yoga. Through conscious and complete breathing, a greater amount of oxygen is allowed to reach the organs and brain, which favors the relaxation of the nervous system and, therefore, the regulation of sleep.

At the same time, there are some asanas or postures that are especially suitable for before going to sleep:

  • Shirshasana (posture on the head): like other inverted postures, it favors relaxation.
  • Sarvangasana (the candle): favors a type of breathing that calms the mind.
  • Paschimottanasana (the clamp) or any forward bending: stretching the spine relaxes the nervous system.
  • Savasana (posture of the dead): maintained for several minutes allows you to practice a deep and conscious breathing to relax the body more and more and calm the mind.

If you want to get started in the practice of Yoga, easily and safely, start with the most complete online course for beginners of Escuela Cuerpomente, Initiation to Yoga with Eva Roca.

Beyond yoga, simple intuitive movements can also be helpful. Here are two simple examples.

EXERCISES TO RELEASE TENSION BEFORE GOING TO SLEEP

Established as a routine, or on nights when one feels agitated, dedicating 5 or 10 minutes to practice these stretches before bedtime, helps calm the breath and mind, releases tensions and promotes the recollection that leads to rest.

Before starting, yes, you have to prepare the bedroom: dim the light, isolate it from noise, ventilate or heat it, etc. The clothes must also be comfortable and pleasant.

1. GENTLE TWISTING OF THE TRUNK

With this twist, you will be giving a kind of massage to your spine. Many times, you will come to perceive how energy is unlocked through the back or even the inside of the legs and arms.

  1. Sit comfortably cross-legged, on the floor, or on a rug or firm mat cross-legged. Be sure to keep your trunk straight and your shoulders relaxed.
  2. Turn your bust to the right and rest your left hand gently on your right knee. Avoid unnecessary tensions.
  3. Without undoing the posture, take three breaths. Then slowly return to the center and repeat the exercise on the other side.

It is important to take the time to perform the movements and maintain posture, listen to the body and in no case force it.

2. LATERAL STRETCH

By lengthening and stretching the lateral muscles of the trunk, you also act on the spine and nervous system. This exercise is very simple and provides a very pleasant feeling.

  1. Sit comfortably on the bed or on a rug or mat. Cross-legged, rest your hands on your knees and breathe calmly for a few minutes.
  2. Take with each hand the opposite elbow and bring your arms up, extending your back in a happy way, as if stretching out with a big yawn.
  3. Breathe in and when exhaling tilt, the trunk slightly to the right. Return to the center and repeat the movement on the other side.

OTHER ROUTINES TO IMPROVE SLEEP

If you have a little more time and want to perform a routine of specific relaxing exercises to facilitate sleep, you can try this series of 12 easy exercises to sleep in one go, this breathing exercise to stop counting sheep or these 5 yoga techniques to fall asleep.

You can also resort to some natural aids at night, such as essential oils or other herbal remedies against insomnia.

But, when it is difficult to relax at night at bedtime, in addition to taking measures just before going to sleep, it is advisable to review our habits during the day and modify those that lead us to accumulate tension. In these articles you will find some tips to get a restful rest:

How to sleep well without resorting to drugs, by Dr. Pablo Saz.

8 routines to rest well, by Dr. Rosa Casafont.

7 secrets to a restful sleep, by Dr. Ramon Rosselló.

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