Yoga in bed: Lazy morning asanas in bed that will give you vigor and positivity. Relaxing yoga before going to bed: sample sets of exercises Gymnastics for the lazy
For proper rest, you need to learn to relax your body and mind. To do this, it is recommended to perform simple and effective yoga asanas. You can use the services of an instructor, study individually or in a group. If you don't have enough time or money to visit the gym, meditate at home.
The Yoga Sutra treatise was written more than 2000 years ago by the Indian sage Patanjali. The initial goal of practice is not correction problematic figure. Only over time were fitness exercises based on asanas developed.
Yoga poses help achieve the following goals:
- reunification of spiritual and physical strength;
- improvement of mental abilities;
- health and fitness of all muscles of the body;
- restoration of proper breathing;
- freeing the mind from negativity;
- meditation and building the future.
It is important to know! Yoga increases endurance, flexibility, and improves the functioning of the circulatory and lymphatic systems. Therefore, exercises are often recommended for cardiovascular diseases and genitourinary pathologies. Also, Indian practice is suitable for people suffering from respiratory failure.
Knowing your own body and mind leads to harmony. A person who practices yoga protects himself from psycho-emotional and physical stress, nervous disorders, and insomnia. With exercise it is possible to overcome depression.
Features of evening yoga
Evening yoga includes a set of practices. They are designed to relax all muscles and free the mind from excess information accumulated during the day. There are exercises that need to be done several hours before bedtime, and elements that are performed already in bed.
Evening classes at home don't have to be intense. the main task– perform all asanas correctly and consistently. If you start to feel pain or you lack strength, flexibility, endurance, give up this element for a while.
Purpose of the lesson
Sleep disturbances often occur due to mental and physical stress. It is possible to get rid of accumulated emotions through meditation. To fix the problem, it is best to contact a yoga instructor who will teach you how to perform the necessary asanas correctly.
Evening yoga is performed before bed with the following goals:
- relaxation of all muscles;
- restoration of strength;
- getting rid of stress and negative emotions.
Important! Daily exercise helps improve metabolism. A person’s daily routine is adjusted, since it is necessary to do yoga always at the same time, about half an hour before bedtime. The complex will also benefit pregnant women who suffer from insomnia due to hormonal changes and lack of physical activity.
For a person beginning to get acquainted with spiritual practices, it will be difficult to repeat the elements that require flexibility and balance. Performing many asanas can become traumatic. Therefore, special yoga before bed has been developed for beginners. The technique will be effective if you additionally follow the following rules:
- The set of exercises should take 15-30 minutes and be performed a maximum of 2 hours before bedtime.
- Establish a daily routine, go to bed before 10 at night.
- You should not do evening yoga immediately after physical activity or work. Give your body and mind some rest.
- The room in which you will study and sleep must be ventilated.
- Don't exercise on a full stomach. It is recommended to have dinner around 20.00 and start yoga at 21.00.
- During class, turn off the music and TV.
To perform the exercises, purchase a mat and aromatic candles (lavender, cedar, orange, incense, jasmine). Clothing should not restrict movement; there should be enough space in the room to calmly stretch out your legs or arms.
Meditation stage
Meditation is an important stage for complete relaxation before dreaming. There are several simple poses to perform it. You need to choose the right one according to your physical capabilities.
- Lotus pose. Suitable for a person who is flexible and experienced in performing spiritual practices.
- Sukhasana pose (Turkish). Most comfortable position, recommended for beginners. For greater comfort, you can place a hard pillow under your back and buttocks.
- Pose sitting on the edge of a chair. In this case, you are allowed to place your feet on the floor.
Choose a comfortable position, place your relaxed hands on your knees, connect and point your thumb and index finger up. Sit for a few minutes, restore your breathing (yogis recommend breathing with your stomach), and free yourself from unnecessary thoughts. The goal of meditation is complete detachment from the outside world.
Asanas you can do before bed
Evening yoga is designed to help you relax before bed. Therefore, it is recommended to perform simple asanas that do not require skills. Spiritual practices aimed at combating insomnia include the following poses:
During each exercise, you must breathe correctly, tensing your abs. If you cannot perform one of the asanas, eliminate or replace it with another. Focus on how you feel after yoga. Many also recommend “birch”, which helps improve blood circulation in the pelvis.
Advice! For greater clarity, you can find trainer Elena Malova on YouTube, who teaches the basics of yoga. She presents a 30-minute complex; after watching and completing it, you can find a sweet and healthy sleep.
Breathing exercises
The daily complex must be completed with breathing exercises. Control your inhalation and exhalation, holding your breath for a few seconds in between. By the end of the exercise, the exhalation becomes prolonged. Try to completely empty your lungs of air.
There are several varieties breathing practice which promotes complete relaxation:
Important! Correct deep breathing promotes calm nervous system, relief from stress and overexertion, removal of toxins from the body. By increasing lung capacity, endurance increases.
Doing yoga while lying in bed
Yoga in bed ensures sweet and sound sleep. There are many positions that can be done lying or sitting on a bed. After completing the above complex, it is recommended to perform the following asanas:
- Bend towards your feet with a straight back. Grab your toes with your hands and pull them towards you. If you lack flexibility, you can bend your knees a little.
- Bent with a round back. Gently bend down without letting go of your toes.
- Hamstring stretch. There are several asanas for this. Lift your straight leg one at a time, feeling the tension in the back of your thigh. Then grab your foot and bend your knee, pulling your leg towards your chest.
- Twisting while lying down. Bend right leg and press her knee to the opposite side. The right hand must be thrown to the side.
This complex should also end with shavasana from hatha yoga. If you feel tension in your upper body or pain in your neck, snake pose is recommended. Lying in bed, roll over onto your stomach, lift your torso towards the sun with outstretched arms, and pull your chin up.
Yoga before bed is performed in bed or on a special mat. It's not worth the wait quick recovery mode. To improve your psycho-emotional state, it is recommended to practice asanas twice a day. Morning meditation and breathing exercises will contribute to easy and quick awakening.
If a girl strives not only to restore sleep, but also to lose weight, it is recommended to train for at least an hour. Spiritual practices increase muscle tone, remove toxins and waste, and improve metabolism.
To correct your figure, you need to change your diet, eliminate heavy dinners and alcohol. On the Internet you can find video lessons from Katerina Buida, who developed workouts based on elements from dance, yoga and fitness.
To know yourself and immerse yourself in new world Yoga Nidra is recommended for meditation. Lectures must be listened to and actions dictated by voice. Sevastopol teacher Ilya Zhuravlev advises mentally directing yourself to achieve the right goals every day before going to bed. Such relaxation is especially effective for mental disorders.
Attention! If you have high blood pressure, varicose veins, or kidney failure, you should consult your doctor before practicing yoga. To learn asanas, contact an instructor or use video lessons. If you cannot perform a pose correctly, give it up at first.
Additional measures to improve sleep
Yoga is an additional mechanism that has a positive effect on the functioning of internal organs and the nervous system. To return to sound sleep, it is necessary to understand the cause of the disorder and treat it. Therefore, contact a somnologist or neurologist. Recommendations for improving sleep:
- sleep at least 8 hours a day;
- Don’t take on too much work;
- Rest regularly, restoring strength while playing sports or doing something you love;
- ventilate the bedroom, sleep on bedding made from natural fabrics;
- the temperature in the room should be 18-22o degrees;
- walk outdoors more often.
To improve your psychological state, avoid stress and communicate more often with loved ones. Health problems can also affect your sleep. Therefore, if there is chronic diseases or pathological symptoms, consult a doctor promptly.
Yoga describes many asanas that can help improve sleep quality. When choosing a complex, base it on your skills and level of flexibility. During execution, it is recommended to completely free your mind from thoughts and emotions. To do this, it is better to start with meditation, and then move on to static exercises. At the slightest discomfort, change your position.
Many of us dream of starting our day with morning exercises, but the coming morning destroys this idea at the root! Our beloved body does not want to get up, much less do “some” exercises. In these short videos you will find a pleasant compromise between health and laziness: you can start doing lazy exercises right in bed.
Set your alarm 10 minutes earlier. And you won’t need to urgently jump up and run somewhere. All presented exercise complexes begin with pleasant morning stretches, which gently awaken your body and make you want to move. Choose one of the presented videos to suit your taste. Or alternate them as you like. These simple exercises for the lazy will help you finally wake up and bring all the organs and systems of your body into an active state. And most importantly, you will have the desire to get out of bed and start your day with a smile. You will feel a charge of vigor and health for the whole day.
Exercise: “Cheerfulness complex”
Yoga in bed | Morning complex “Energy Charge”
Gymnastics for the lazy
Also take a look here:
Many people, when waking up in the morning, like to stretch to stretch their body after a long stay without moving. What if we took morning stretching to a radically different, advanced level? The review contains a photo master class on morning yoga in bed - these simple exercises will help you get a previously unknown boost of energy for the whole day. The body after them will be ready for exploits in the literal sense of the word.
Gentle hamstring stretch
You should start by kneading the muscles of your legs, since blood circulation slows down significantly during sleep. It is known that in the REM sleep phase a person is completely motionless for a long time (“sleep paralysis”). First you need to bend one leg at the knee and press it in the chest. From this position, the leg should be straightened at any accessible and comfortable angle. If you can’t reach your toes with your hands, you can hold on to your calf or just below your knee – it doesn’t matter. The main thing is that the leg is straight. Then everything should be repeated for the second leg. This is an excellent exercise - and in bed it is no less effective than on the mat in the fitness room.
Half bridge
The next stage is to warm up the muscles of the lower back and pelvic area. An ordinary half-bridge will not only help warm up the body, but also, being one of the simplest “inverted” asanas, will ensure a rush of blood to the brain - and this is a very important goal for the body in the morning. It has been proven that performing inverted yoga asanas in the morning helps improve attention and performance throughout at least the first half of the day.
Halasana
It is especially convenient to perform halasana in bed if the bed has a flat or relatively flat back. The legs can be fixed anywhere - on the headboard, on the wall - or simply held suspended. The peculiarity of performing the plow pose on a bed is that the softness of the support will allow any beginner to easily lift the pelvis up to perform the inverted asana. You just need to help lift the pelvis with your hands - and now the inverted asana works!
Super effective spinal twist
From the illustration it may appear that this is not physical exercise and rest in a comfortable position. But that's not true. In the chest and lumbar region very effective twisting occurs. This morning twist is especially indicated for those who suffer from back or lower back pain after sleep. Important point: It is advisable to lie in a twist in each direction for at least a minute. Better – 2-3 minutes.
Upward facing dog in bed
The classic “upward looking dog” asana on a bed is, of course, not as effective as when performed on a hard floor, however, it compensates for the twists and bends performed earlier. It perfectly warms up the back, lower back, and arm muscles. Thus, a set of exercises after sleep already involved all muscle groups of the human body.
Stretching for absolute vitality and peace
And you need to complete the complex while sitting, performing a strong upward stretch. The fingers are connected into a lock - this is how a person pulls himself up with the force of his hands. A very effective stretching of the core muscles occurs. After this exercise, which completes the complex, you will really want to move mountains!
Simple exercises based on yoga, which can be performed right in bed, will help you recharge with vigor and good mood for the whole day.
It's no secret that yoga helps you wake up, stretch your muscles that have become stiff during the night, and recharge your energy for the whole long working day. We do not advocate for “pure” performance of asanas: it would be difficult for an unprepared person, and even on a soft surface, to do this.
Crane
We stretch the muscles of the thighs and buttocks.
Lie on your back, arms along your body. Bend your left knee and, clasping it with your hands, slowly pull it towards your chest. Pull the toe. Repeat on the right leg.
Swing
We tone the muscles of the thighs, buttocks, and lower back.
Lie on your back, arms along your body. Bend both knees and pull them towards your chest, grasp with bent arms and, raising your head and shoulders, touch your nose to your knees. In this position, you can sway slightly from side to side.
Sphinx
We strengthen the spine, stretch the muscles of the shoulders and abdomen.
Lie on your stomach, stretch your legs and rest on your forearms so that your arms, palms down, are parallel to each other, and your elbows are directly under your shoulders. Gently bend at the waist, moving your stomach away from the floor. Stretch your feet back.
Cobra
We increase back flexibility and strengthen the spine.
Lie on your stomach with your toes together and extended. Place your palms at approximately shoulder level and, leaning on your hands, as you inhale, begin to lift your shoulders and chest, stretch your chin forward and upward. Make sure your palms remain motionless throughout the movement.
Top stand
Expanding chest, toning the neck and back.
Lie on your back, legs together, arms along your body. Raise your back and, arching it and stretching your neck, try to touch the bed with the top of your head.
Sail
We stretch the leg muscles, strengthen the waist muscles.
Sit up straight, place your hands on either side of your hips, legs together, toes pointing up. Straighten your shoulders, open your chest, look forward. Don't bend your arms or fall over: your spine is perpendicular to the floor.
Half twine
We stretch the hamstrings, train the muscles of the legs and back.
Lie on your left side left hand place it so that it continues the line of the body, bend at the elbow and support your head. Bend your right leg at the knee, grab your toes with your right hand and, straightening your knee, extend your leg vertically upward. Try not to bend it and keep it vertical. Repeat on the other leg.
To paraphrase a well-known saying, we can say: how you meet the day is how you will spend it. Simple yoga-based exercises that can be performed right in bed will help you recharge with vigor and good mood for the whole day.
It's no secret that yoga helps you wake up, stretch your muscles that have become stiff during the night, and recharge your energy for the whole long working day. I do not advocate “pure” performance of asanas: it would be difficult for an unprepared person, and even on a soft surface, to do this.
However, after completing this complex, you will certainly feel more energetic, straighten your shoulders, and warm up.
Try to do each exercise slowly, thoughtfully, lingering in the final phase for a few seconds or breaths and “listening” to how your muscles and ligaments stretch.
And one more simple complex:
|
✔ Swing We tone the muscles of the thighs, buttocks, and lower back. |
|
 |
✔ Crane We stretch the muscles of the thighs and buttocks. |
 |
✔ Top stand We expand the chest, tone the neck and back. |
 |
✔ Sphinx We strengthen the spine, stretch the muscles of the shoulders and abdomen. |
 |
✔ Sail We stretch the leg muscles, strengthen the waist muscles. Sit up straight, place your hands on either side of your hips, legs together, toes pointing up. |
 |
✔ Cobra We increase back flexibility and strengthen the spine. Lie on your stomach with your toes together and extended. |
 |
✔ Half twine We stretch the hamstrings, train the muscles of the legs and back. |
And here is a video on the topic that interests us.
