Bedtime Yoga for Beginners: Asanas for Deep Relaxation

A full and useful rest is impossible without following one simple rule. If a person cannot relax his own body and mind, then there can be no talk of any qualitative relaxation. Yoga before bedtime for beginners can help when there is not enough time or money to visit the fitness room. Mastering a few simple and light asanas will allow you to learn how to meditate right at home.

Features of yoga

Similar techniques were born in the mind of one Indian sage named Patanjali. Of course, then the teaching of yoga did not pursue the main goal of correcting the figure of a person. Special sets of fitness exercises, which are based on certain asanas, have been developed over time. The practical importance of evening yoga is to increase endurance, flexibility, improve blood flow in the lymphatic and circulatory systems. Those who suffer from a number of cardiovascular diseases, respiratory failure, or have problems with the genitourinary system, daily exercises are more than shown.

The benefits that can be obtained from regular training include:

• liberation of the mind from negative thoughts;
• general improvement in muscle elasticity and fit;
• development of smooth and calm breathing;
• increase of intellectual abilities;
• recovery of physical and mental energy.

It is especially important before bedtime to free the mind from all negative and come to harmony. Thus, it is possible to successfully cope with excessive emotional stress, to overcome constant insomnia, prolonged depression and other nervous disorders.

The purpose of evening classes

A person experiences more stress per day and is often overly tired. It serves mainly evening yoga before bedtime for deep relaxation. The mind is cleansed of excessive informational garbage. Moreover, some asanas are done only a few hours before going to bed, while others are performed already in bed. However, the general point is in both cases that classes should not be too intense, since they are primarily aimed at relaxation. Primarily, one should pay attention to the correct technique and sequence of actions. For example, if it is impossible to perform any element, lack of the necessary endurance, strength or dexterity, it is necessary to remove the difficult asana from the list for some time.

Mental and physical stress is often quite a hindrance in everyday life. Proper meditation helps to get rid of such problems. In some cases, it is better to contact a professional yoga instructor who will adjust the technique of execution. However, when you get the proper effect, it is not necessary to spend money on the services of a coach. Yoga before bedtime, beginners with daily performance will help accelerate the metabolic processes in the body and establish the daily routine. Such exercises will also be beneficial for pregnant women, because due to hormonal disruption, the sleep and rest regimen is often violated, and meditation is quite capable of returning everything to their places.

Tips for Beginners

It is best for a beginner not to rush and start his lesson with practicing and gradually mastering the correct technique for performing asanas. Many elements will require a person to have a certain level of dexterity and flexibility, as well as the ability to balance. Do not despair if some asana does not immediately come out, because the purpose of the classes is to relax, and not to aggravate new stressful situations. In addition, we must not forget about the likelihood of injuries and sprains due to the lack of a warm-up or incorrect technique during execution.

There is also a minimal set of clothes and yoga equipment before going to bed. Beginners will definitely need a rug and scented candles with jasmine, frankincense, cedar or lavender. The form of clothing should choose a free and unrestricted movement. The space during the lesson should be sufficient to comfortably carry out all the prescribed actions.

Additional Rules

Evening yoga has a number of certain restrictions regarding both the time of the exercise and the characteristics of the workout itself. Moreover, many rules for this variety are standard and similar to those that are observed in standard practices.

1. No multimedia surroundings. Music and television are more likely to just get in the way. Those who are accustomed to practicing under their favorite tracks in the headphones should try to conduct classes without unnecessary distractions. It is likely that such an approach will increase the effectiveness of classes, especially those that are held immediately before bedtime.
2. Training time should be strictly defined. No need to practice too long. It is enough to spend about 15-30 minutes on all asanas. In addition, you need to choose the time of the class so that after it remains two more hours before bedtime.
3. The daily regimen should be adjusted if this step has not yet been taken into account. You need to go to bed at about 10 p.m.
4. Eating up before training is also not recommended. It is best to have dinner about one hour before class.
5. Yoga for sleep is most effective if, before returning from work, you first have a little rest in your body and mind.
6. Stale air will not allow creating comfortable conditions. The room must be aired beforehand.

Conducting meditation

This stage can be used as a warm-up before the main training. Meditation in this case allows you to completely relax and prepare the body for exercise. In addition, this procedure may well replace a full-fledged workout, if for some reason there is no time for it, but there is a need to relax before going to bed. The basis of this stage is a few fairly simple poses.

1. The pose "sitting on the edge of the chair." Feet, of course, can be put on the floor.
2. Lotus position It requires a certain level of flexibility and experience when practicing yoga to relax.
3. Sukhasana pose. An ideal choice for a beginner. A stiff pillow is placed under the back or buttocks. Thus, the necessary level of comfort is achieved.

In the chosen position it is necessary to put relaxed hands on your lap. Next, the thumbs and index fingers form rings directed towards the ceiling. In this position, you can sit for several minutes until breathing is completely restored. A person should feel the moment when he has relaxed enough and got rid of painful thoughts and everyday experiences. To achieve a faster effect, it is recommended to breathe with your stomach. Once there has been a complete removal of the mind from the outside world, you can begin the lesson.

Basic yoga asanas before bedtime

The following are only those poses that do not require special practice and are perfect for beginners. All the following asanas are equally capable of helping sound sleep.

1. Warrior Pose. You need to stand on legs wide apart, and then bend one of them at an angle of 90 degrees. At the same time, the gaze should remain straight, and the head should not fall down. It will take some practice and dexterity in order to learn how to keep balance for a long time.
2. Dog pose A simple asana for beginners, requiring only to lean forward, while not bending the arms and legs. Buttocks need to be pulled up, but in no case should the neck be strained.
3. Corpse pose. You must lie on the floor or on the bed. Then you should calm your breathing and gradually strain the whole body, starting from the hands and ending with the feet. Before relaxing, you need to freeze for at least a few seconds.
4. Butterfly pose. First you need to lie down or sit down. The legs are bent so that the feet are joined together. At the same time, hands are spread apart in a relaxed state. As long as a person remains in a similar position, his stomach should be tense.

Baddha konasana

This position is connected with the butterfly by the fact that in it the position of the legs resembles the shape of the wings of this beautiful and graceful insect. The name baddha konasana from Sanskrit is translated as “connected corner”. First of all, one should not forget about deep breathing through the abdomen (through the diaphragm).

More detailed instructions for achieving the best execution technique are presented below.

1. You need to sit on the floor and straighten your legs. The back remains straight, like a string.
2. The legs are bent at the knees, while the feet are brought together.
3. Hands clasp closed legs. You need to try to pull the heels as close to the coccyx as possible.
4. Do not forget about maintaining a straight back position. Thus, the spine is stretched as much as possible.
5. The knees are bent to the sides at the most possible angle. You can do this movement with your elbows. It is necessary to observe accuracy and uniformity. If possible, it is better to press your knees to the floor.
6. With a straight back, a powerful exhalation is made. At the same moment, you should lean forward slightly. It is advisable to touch the forehead or nose of the floor.

If the last action is more or less managed to be done in a butterfly pose, then other asanas are unlikely to cause noticeable complications when performing.

Additional elements for the complex

Key positions will already help achieve significant results. Nevertheless, it will not hurt to add some additional elements to them. For example, twisting can be applied during transitions from one asana for beginners to another. To perform this movement, you should pull your legs toward you and begin to turn the body in turn left and right. At the same time, you need to constantly monitor your breathing: you should not accelerate if this leads to a knocking down of the uniform rhythm of inspiration and expiration.

You can also do stretching the back femoral muscles. This is done by bending to their own legs. It is necessary to lie on the extended lower limbs and at the same time try to reach out to the socks. If suddenly any uncomfortable sensations begin to appear, then the execution must be stopped immediately. Between various postures in yoga for sleeping, it is allowed to pull one or both knees to the chest. To do this, lower the body and stretch your legs. Knees in turn are pulled to the shoulders. In conclusion, this movement can be made using both legs simultaneously. Thus, it will be possible to feel a pleasant stretch in the gluteal region.

Respiratory exercises

After completing all the exercises, a special relaxation technique is required to feel better at bedtime. You need to sit in any comfortable position in which you could feel easy. Features of evening yoga involve breathing exercises, during which the body and mind are further calmed down. First you need to try to control every inhale and exhale. It is necessary to make them as uniform as possible. Between each inhalation and exhalation, you should hold your breath for several seconds, and at the end of the lesson, focus on prolonged exhalations. The air masses must fully enter and exit the lungs, not even lingering there partially.

Usually one of the two best practices is recommended. After the successful completion of the entire yoga complex before bedtime, you can choose the breath of a bee or mental breathing. The first technique is otherwise called bhramara pranayama. It mainly focuses on exhalation, in which you need to make sounds resembling the buzz of a bee swarm. Mental breathing (ujayi pranayama) was not created specifically for yoga complexes performed before going to bed. This technique is successfully used both during the day and during evening classes. However, from such versatility it is no less effective compared to the previous one. Performing this pranayama is performed in a sitting or lying position. The mouth is tightly closed, the lips are closed, and the ears are closed by hands. Next, a loud breath is taken through the nose and a measured exhalation. Repeat for the required time.

Useful Yoga Movements in Bed

To provide yourself with a sweet and strong night's rest, you need to first study some useful relaxing asanas. Before going to bed, yoga is advised to do in bed another small set of five poses to choose from.

1. Lying on your stomach, you need to raise your body to the ceiling with your arms extended up. The chin also extends upward.
2. Hands grab the toes of the feet and pull them towards themselves. This is an inclination to the legs. The back should be kept straight. In the absence of a sufficient level of flexibility, slight bending of the knees is allowed.
3. Next, you need to raise the straightened legs in turn. This asana helps to stretch tendons under the knees. The tension on the back of the thighs is perfectly normal. At the end of the exercise, you can take your foot in your hand and bend your knee. The leg is thus pulled to the torso.
4. In the next asana, you need to grab the fingers of both feet with your hands. With a back curved in a semicircle, you need to bend down smoothly.
5. In a lying position, you need to bend your right leg. The knee is pressed against the opposite side of the body. The right hand leans to the side. Then repeat completely with the left limbs.

Yoga classes before bedtime beginners in bed can act as an independent and very effective complex. It is recommended to choose a lead time that is small, but sufficient for a quality study of all positions.

Possible contraindications

No matter how useful yoga is, in some cases it is better to refrain from developing new asanas. In any case, it does not hurt to consult with your doctor first. Common limitations in which bedtime yoga for beginners are likely to be contraindicated include renal failure, varicose vessels of the lower extremities, and high blood pressure. Existing completely unhealed injuries and fractures are also a very serious limitation of such activity.