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What if we told you that it only takes five to ten minutes of your time for something that will completely change how you feel. Try a series of the following exercises and see for yourself. If you have trouble sleeping, believe that you are not alone. Many people spend hours and hours tossing and turning in bed before they manage to fall asleep. Sleep problems cause tiredness during the day. Too much coffee and sweets will not solve your problem. But these simple yoga exercises can!
You’ll see that it’s nothing difficult. Even if you’ve never practiced yoga and don’t count yourself among the flexible or physically fit, you’ll manage these poses without problems. More and more scientific studies confirm the health benefits of yoga, so why not take advantage of it? And which poses will you try with us?
- balasana
- supta baddha konasana
- supta matsyendrasana
The names of the poses may sound frightening, but don’t worry. It won’t hurt; quite the opposite. It will be very pleasant for you. The first time, don’t stay in a pose too long. One minute will be enough. Later, as your body gets used to it, you can extend the interval to five or more minutes.
Balasana, child’s pose
If you have knee problems, it’s better to skip this exercise. Otherwise it is suitable for absolutely everyone. It relaxes your nervous system, back, shoulders and abdominal muscles. Sit back on your heels. If your buttocks don’t touch your heels, fold a blanket a few times and place it under them. Stretch your arms out in front of you and relax. Set an alarm so you know when to return from the pose. Make sure you breathe deeply.
Supta baddha konasana, butterfly pose
This pose is deservedly called that. Lie on your back, spread your arms to the sides, lift your knees and bring your feet and knees together. Slowly open your legs and lower your knees to the ground, each to a different side. Most people cannot lie fully in this pose. The knees will usually remain a few centimeters above the ground. To stay in the pose, place a rolled blanket or small pillow under your knees. Your shoulder blades should stay on the ground; do not lift them. Breathe deeply into your lungs and lower abdominal muscles.
Supta Matsyendrasana, spinal twist
Lie on your back, lift your knees, hold them together and then let them both drop to one side. You can assist by holding your left thigh with your right hand. At the same time, stretch your left arm on the floor to the left and turn your head in the same direction. It is necessary to relax both shoulders and try to relax in the pose. Don’t forget to breathe! Stay in the pose for a minute and then repeat on the other side.
To finish, lie on your back, grab your knees and gently rock from side to side. Do this on a mat or carpet, not on a hard floor. Then stretch out on the floor and relax your arms and legs. This exercise will help massage your back and relieve lower back pain.
