Practicing yoga few times per week comes with a handful benefits for both Hercules and overstressed person who have a seated lifestyle. If your job postulates you to sit for extended periods of time every day, this can give to creating a number of health issues over the course of time, such as adipositas, metabolic deformation, disturbed sleep, high blood pressing, diabetes and a painful diversify of back problems.
Your muscles weaken, the spine loses its precious flexibility and even the brain activity gets slowed down since it receives less blood and oxygen, and soon enough you realize that you haven’t had a good night’s sleep for weeks! As you can easily guess, these problems tend to get even worse if you’re chronically stressed out, as most of us are. The combination of a lack of physical activity, overwhelming responsibilities and on-going rumination about finances, family and job problems is the perfect recipe for a health disaster, with the end results being a curious, tight mind, a weak, pain-avenge body and many nervous nights!
If you’ve recognized yourself in the paragraph above, don’t worry – we know the ideal resolution that will give you back your mobility, vitality and mental acumen. Keep on reading to learn six relaxing yoga pretense that will help retroact the negative effects of tension and inactivity and enable you to enjoy 8 hours of peaceable, truly invigorative sleep every single night!
Retrain Your Body and Mind With Yoga
To get best results, make sure to perform the following stretches every night before going to bed. In addition, to calm your mind, this pretense will help you detox from all material stress you’ve stored in your body during the day. Find a cozy position and begin by hold a few minutes to slow down you inhale and loosen up your body with eyes closed. You should inhale in and out through your nose and use the same inhale pattern as you flow through the poses, making sure to spend at least 10 slow inhale in each pose.
1. Seated Forward Fold
You will begin with the seated forward fold, which will help release the tension in your hams and lower back musculature. Sit with your legs directly out in front of you and do your best to completely relax even the small leg muscles with the help of deep respiration and visualization, then fold forward and gently reach for your toes. Go as far as you can while respecting the limits of your body.
2. Seated Straddle
From the sedentary forward fold, you will transition to a straddle and continue opening your hams while relaxing the groin muscles. As you sit with your legs wide apart, walk with your hands forward and fold your trunk. Focus on breathing deeply and release the tension from the emphasize muscles.
Lie on your back, bend your knees and position your feet flat on the floor, close to the pelvis and approximately hip-width apart. Press through your feet and slowly lift your hips as high as you can while pressing into your upper arms. Tension be gone!
4. Reclined Hamstring Stretch
Move on to a pinion stretch to further release the tension from your lower back and profound relax the muscles. As you lie on your back, bend one of your knees and draw it close to your chest. Place your hands on the back of the thigh of the bent knee, then slowly straighten out, the leg. After completing 10 deep, slow breaths, switch sides and repeat.
5. Happy Baby
Now it’s time to calm down your CNS while powerfully stretching your back and hips with the happy baby pose. In the long period and with steady practice, this exercise can help you reduce back pain and retouch your balance and posture. To do it, bring both knees to the chest and grab the outside edges of your feet/ankles, then place your elbows inside of your knees and lift your feet up and slow rock side to side as you inhale slowly through your nose.
6. Reclined Spinal Twist
You’ll finish your relaxing routine with an easy variant of the reclined spinal twist that will eliminate any remaining neck and shoulder tension and increase circulation in the back and shoulder area. Lie on your back and draw both knees to your chest, while reaching your arms out wide. Gently pull your knees over to the right and faint into the pose as you complete 10 deep inhale. Switch sides and encore.
This calming routine is truly as easy as it sounds, but its effects are powerful and long-lasting. Do it every night before going to sleep and we guarantee that you’ll be waking up fresh and energized every morning! Enjoy!