10-minute evening yoga routine for better sleep

At the end of a long day, fragile yoga can be an ideal way to prepare your body and mind for a silent night of sleep.

Yoga can promote relaxation and placid the mind, said Dr. Vanik Chawl, a professor’s clinical assistant at Stanford School of Medicine and a certified yoga instructor. Recent studies suggest that yoga can improve Sleep quality and support people with insomnia fall asleep and sleep all night.

Dr. Elizabeth KO, medical director Ucla Health Integrative Medicine Medicine Medicine Medicine Medicine Medicine, said that deep breathing, a key element of yoga, can support you relax, reducing the reaction of the fight or escape that keeps your body at a high level.

Yoga also has many other health benefits: it can support you counteract some pains and pains that can come with sitting all day and some tests suggest that it can reduce stress.

To draw prizes for the evening yoga practice, it may be necessary to start flow from some lively movement before you decide on more rebuilding poses. “Every day is a series of miniature transitions from our home life to our professional life and back,” said Steph Creaturo, a certified yoga instructor in Brooklyn. Yoga can create a bridge to facilitate this transition.

This routine consists of two parts. The first four poses make up what Mrs. Creaturo calls the “salute of the Sun Board”, a sequence that flows from one pose to another and helps to relieve the body in another placid positions. Fill this first sequence twice. Then perform the remaining five items, keeping each pose a little longer than the previous one. In tardy, deep breath.

If the pose feels uncomfortable, “find edition”, said Dr. Ko to act for your body. You can operate props such as a pillow or a block of yoga or try modifications such as slightly bent knees. Free any poses that causes pain or discomfort.

Review

Time: 10 minutes

Intensity: Miniature

Rounds: Complete two rounds of the first four items. Then perform the remaining five items once.

Stand with the width of the shoulders. Place the head and torso above the pelvis. Reach your shoulders above your head and your left hand. Exit and gently draw your right shoulder left, leaning at the waist. Inhale and go back to the center. Alternate between the sides three to five times, moving with breath.

The spine grows

From a standing position, look straight in front of your arms at your side. Drop the chin towards the chest. Slowly, start throwing your back and throwing your spine out of the neck, in the middle of rotation and lower back. When you reach the bottom, let your hands hang out and head.

From the bottom of the spine, bend your knees and put your hands on the mat, outside your feet. Fall your left foot to the back of the one in the throw, keeping the right knee arranged above the heel. You can keep your left knee raising or put it on the mat. Hold the pose for two breaths. Repeat on the other side. After the last low throw, enter the upper part you have and fold the upper body on the legs.

Spine

Remove the cuddle and gradually arrange the spine, one segment at once. When you reach the top, roll your arms and raise your head. This is the last position in the salute set in the sun. Repeat this sequence before moving to the pose of a cat.

Cat position

This is the first position in the second sequence. Find the tablet position on the mat, with wrists arranged under the shoulders, knees under the hips and a neutral spine. In breath and free your stomach towards the floor, while attracting your chest, broadening the collarbones. This is a cow. Experience and circle your spine, putting the tailbone and pulling the navel towards the ceiling. This is a cat. Alternately between two poses five times, moving slowly with breath.

From the tabletop position, expand the knees to the outer edges of the mother and connect the substantial fingers at the feet. Give your hips to the heels and let your torso rest on your thighs. You can keep your knees together if it’s more convenient. Go forward with your hands and lower your forehead on the mat or on a rolled blanket or pillow. You can also move the blanket or pillow between the torso and the mat to get additional support. Keep the pose for five to 10 breaths.

Twist on the back

Lie on your back and place your knees on your hips in the opposite position of the tablet. Let your bent legs fall to the right. Put your right hand on your feet and pull your left arm aside. You can let you look where it is comfortable – towards the right fingers, left fingers or to the ceiling. Hold five to 10 breaths and then switch the page.

Positioned outside the hand-sheep

Lie on the back. Bend your left knee and put your left foot on the ground. Draw the right knee in your chest. Place your yoga belt or strap on the right foot, holding one end of the belt in each hand. Press into the strap to slowly pull your leg towards the ceiling. You should feel the stretching on the back of the leg, effortlessly. You can also bend your leg a bit. Hold five to 10 breaths. Slowly lower your leg and switch on the sides.

Slide the rolled blanket or pillow under your knees and lie on your back. Lead leg wide and let your feet go. Turn the shoulders next to the body, with your hands directed to the ceiling. Let your body sink into the mat. Close your eyes.

Christine Yu is an independent journalist and author of “UPS to speed: the Greadrey Science of Women athleters”.

Coach on site: Anna Maltby