Yoga is a natural way to settle your mind and ease muscular tension. Try these poses to combat insomnia and fatigue so you can get better quality sleep and wake up feeling heavenly refreshed.
So leave your mat rolled up in your yoga bag and hop in bed instead!
I think this asana's are really lovely to do! :-) Remove blankets & pillows before you start. (Unless you need them as a prop to support you.)
TIP = drink a cup of SleepDust before your practice: the lovely Bach Blossoms will help you to relax, sleep well & wake up rise & shine! :-)
Bedtime-asana's =
1: Supta baddha konasana or reclining godess pose:
Use a pillow to open your chest & maybe use 2 pillows to support your legs if you can not relax your hips. Make sure you are totally relaxed, if not use more pillows for a better support.
... With more stretch in the shoulders & armpits.
-> If you feel any strain in the inner thighs and groins, support each of your thighs with a folded blanket or pillow slightly above the maximum stretch of the groins. Make sure each support is the same height. Continue sinking the groins into the pelvis.
Benefits
Stimulates abdominal organs like the ovaries and prostate gland, bladder, and kidneys
Stimulates the heart and improves general circulation
Stretches the inner thighs, groins, and knees
Helps relieve the symptoms of stress, mild depression, menstruation and menopause
2: Paschimottanasana or seated forward bend.
Put pillows between your legs & upper body, until you have enough support to fold forward in a relaxed way.
Benefits
Calms the brain and helps relieve stress and mild depression
Stretches the spine, shoulders, hamstrings
Stimulates the liver, kidneys, ovaries, and uterus
Improves digestion
Helps relieve the symptoms of menopause and menstrual discomfort
Soothes headache and anxiety and reduces fatigue
Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
3: Marjayasana and bitilasana or cat and cow pose.
Benefits
Stretches the front torso and neck
Provides a gentle massage to the spine and belly organs
Cat-Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs. It also open the chest, encouraging the breath to become slow and deep. The spinal movement of the two poses stimulates the kidneys and adrenal glands. Coordinating this movement with your breathing relieves stress and calms the mind.
This sequence also helps to develop postural awareness and balance throughout the body. It brings the spine into correct alignment and can help prevent back pain when practiced regularly.
=> Try to slow down you breath and feel when you go from cat to cow how your body reacts.
It should NOT hurt ... FEEL how low and how high you can go with you belly and back.
4: Balasana or child pose:
Feel your body -> Maybe you want to open or close your knees more, maybe you want to put your arms above your head,... feel what you need to do to relax the most.
Benefits
Gently stretches the hips, thighs, and ankles
Calms the brain and helps relieve stress and fatigue
Relieves back and neck pain when done with head and torso supported
Slow down the breath and try to make space when you breath in and go deeper in the pose when you breath out.