Yoga for sleep. Yoga is a valuable aid in case of insomnia, it contributes to relaxation by relieving both physical and emotional tensions and, if performed in the evening before going to sleep, it helps to sleep. Some yoga positions are more suitable than others to promote a good rest, as they are particularly aimed at freeing the mind from everyday worries, relieving anxieties and relaxing the muscles, with particular reference to the shoulders and back. Here are some tips on this.
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Lo yoga constitutes a valid help in case of insomnia, contributes to relaxation by relieving both physical and emotional tensions and, if performed in the evening before going to sleep, induce sleep.
Some yoga postures are more suitable than others for promote a good rest, as they are particularly aimed at freeing the mind from everyday worries, relieving anxieties and relaxing the muscles, with particular reference to the shoulders and back. Here are some tips on this.
The simple position, or Sukhasana, is usually the asana performed at the opening of a yoga class or session. It allows you to realign the spine and relax focusing on your breath. It is suitable to be performed at any time of the day, even and above all before going to sleep, to dissolve tensions and find your calm. You sit cross-legged and place your palms flat on your knees, joining the thumb and forefinger to form a small circle. She closes her eyes and takes a deep breath, welcoming the thoughts that arise in her mind, accepting them and letting them slip, without trying to hold them back. It is a position without contraindications, which can be practiced by everyone, even by those who have never approached yoga.
Position of the leaf
The position of the leaf, also known as position of the child, is an asana of relaxation, of internalization and of meditation. Relaxation mainly affects the spinal area, helping to alleviate physical and emotional tensions. To perform it, you bring yourself to your knees, sitting on your heels, on a mat. The knees are slightly apart and the back is stretched forward without bending the head during this movement. To complete the asana, the forehead must touch the ground and the arms rest at the sides. In this position you relax by breathing deeply for a few minutes.
Position of the head at the knee
The head-to-knee position, also known as Janus Sirsasana, allows once again to obtain a relaxation useful to counteract insomnia. It is done by sitting with your legs apart. One of the knees must be bent and brought to the ground. The other leg remains extended and is reached by the hands that grasp the toes or ankle thanks to a slow forward bend of the back. Depending on your flexibility, once your back is stretched out, you can bend your head towards the knee. The position is held for a few seconds before repeating it on the other side.
This twist position is aimed at freeing the shoulders and back from tensions accumulated during the day. It is done by lying on your back with your legs together and your arms at your sides. The arms must therefore be open at shoulder height. As the head is allowed to rotate to the right, the right leg is bent and rotated to the left. A triangle is formed by placing the left hand on the right knee. You take a few deep breaths and repeat it on the other side.
Posizione di Viparita Karani
The position of Viparita Karani is a 'asana anti-stress which helps free your mind from worries and that stimulates circulation. It can be performed with the aid of a wall as a support for the legs, or completely free-body. From lying on your back, your legs are raised with hammer feet and arms outstretched in a cross. The position can be held for a few breaths and must be dissolved slowly, first bringing the knees towards the chest and hugging them by lifting the arms, before relaxing.
Position of the Dog that stretches
The position of the Dog Stretching, or Adho Mukha Svanasana, is part of the Sun Salutation sequence and is considered an effective one relaxation position. It is performed by getting on all fours, making levers on the toes and lifting the knees and back to form a triangle. The head is aligned with the arms and, when a correct position is reached, the heels must be brought to touch the ground. This can be exercised with the help of a mirror.
The location of Uttanasana, or collected position, is usually performed during the sequence of the Salute to the Sun. It is a position of recollection and internalization. Outside of the Sun Salutation, it can be performed by standing up and slowly directing the back down, without bending the head during the movement. The hands are placed next to the feet together and the forehead is led only at the end towards the knees.
Position of Savasana
The location of Savasana represents therelaxation asana par excellence. It is usually performed at the end of a yoga class and as an interlude to recover between one position and another. It is suitable for meditation, visualization and the Yoga Nidra, or sleep yoga, especially recommended in case of insomnia. It is performed by lying on the back and slightly spreading the legs and arms. The spine should be completely flat on the ground, the palms of the hands are facing up and the tips of the feet are relaxed, but pointing slightly outwards. Finally, it may be helpful to place a pillow under the head.
The sequence of positions
Le eight positions indicated here may constitute a sequence useful to perform before going to sleep, or they can be practiced only one at a time, in order to understand which is the most suitable for you. In case of doubts or particular physical problems, it is good to consult a yoga teacher who can suggest the most suitable asanas for your health condition.