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Yoga for a healthy sleep. Respiratory practices to help you fall asleep

Plow Pose.

Everything is simple here. Lie on your back and make a birch. And then slowly begin to lower your legs behind your head. Hands should be pressed to the floor or support yourself behind your back. This posture will help restore blood supply .

Feet on the wall.

This exercise is also very easy. Lay a rug near the wall. Then lay your feet flat on the wall. Breathe smoothly, relax and just relax.

Corpse pose.

Lying on your back, stretch your arms along the body and just relax. Always watch your breath, let it be even. Listen to your body, feel how everything bad comes out of the body.

Twist pose while lying.

This is also a simple exercise that can be done right in bed. Lie on your back, spread your arms to the side to form as if a cross. Then bend the legs at the knees and pull them to the chest, while the head does not need to be moved. After that, turn both legs to the left side, and turn the head to the right and pay attention to the brush of the right hand. Lie in this position for several minutes. This will help relieve tension in the spine , as well as improve digestion.

Twisting the spine.

This exercise will help completely relax the spine , as a result, and the whole body. Sit on the rug, stretch your legs forward, then bend your right leg and pull it toward you. Using the right hand for support, grasp the knee with the left, and transfer the foot to the left thigh. Turn right. Breathe calmly and evenly.

Butterfly pose.

This exercise without training is better done lying down. So, lie down on the mat and bend your knees and spread them apart. If you succeed, press your knees into the floor, at least try to do it. After all, after a few lessons you will succeed. Then place one hand on the heart and the other on the stomach. Close your eyes, feel peaceful.

Inhale through the left nostril.

Well, everything is simple here. Sit on the mat, cross your legs and close the right nostril with your finger. Take 10 large and deep breaths through the left nostril. Usually, people fall asleep before breathing up to 10 times. Exercise is very effective .

Here is a set of yoga exercises that will help you relax, recover after a hard day’s work and fall asleep in a calm and wonderful sleep.

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