Evening yoga: three best asanas in the evening that will calm and relax. Morning and evening yoga: exercises and tips

In the fast pace of life modern society, many have long forgotten what it’s like to wake up in the morning rested and refreshed. Morpheus' high-quality hugs began to look like some kind of luxury item, available only to the lucky few. Yoga before bed for beginners will help normalize falling asleep and ensure harmony in the body.

Lack of sleep

Many in Everyday life chronically there is very little time for many things, sleep deprivation has quietly become the norm for residents of large cities. Without a doubt, a bad night's sleep makes the whole next day gloomy and dull, and may threaten serious problems in the long run if it becomes a habit.

Doctors warn that insufficient rest leads to a decrease in cognitive ability, memory, logic, learning, and increases the risk of serious health disorders. Rest deprivation on a regular basis leads to outcomes such as diabetes, obesity, disease of cardio-vascular system and premature death.

The consequences of frequent sleep deprivation go beyond irritability and lethargy. Recent research has shown that seven nights of insufficient rest leads to more than 700 genetic changes in the body's cells.

Time spent resting is critical to recovery from all possible damage and maintenance functional abilities body. If there is no way to replace or repair failed cells, this will certainly lead to degenerative changes.
Quality hugs from Morpheus, like proper nutrition full of vitamins and physical exercise simply necessary for every person.

Scientists recommend 7 to 9 hours of rest for people ages 18 to 64, and 7 to 8 hours for everyone over 64. Anyone who spends less than 7 hours in the dream world every night should consider changing their lifestyle, because otherwise there may be dangerous consequences.

There are several authentic ways to return resting to the natural biological cycle. Balanced diet, physical exercise, reducing the time you use electronic gadgets is what you need to start working on the problem. Meditative spiritual practices, such as yoga before bed for beginners, will also perfectly provide a good night's rest.

Determine which yoga is right for you?

Choose your goal

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"0"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

What is your physical shape?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

What pace of classes do you like?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"1")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Do you have musculoskeletal diseases?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Where do you like to work out?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

Continue >>

Do you like to meditate?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"0"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

Continue >>

Do you have experience doing yoga?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Do you have any health problems?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Classic yoga styles will suit you

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Yoga Iyengar

Try also:

Kundalini yoga
Will help you:
Suitable for you:

Yoga Nidra
Will help you:

Bikram yoga

Aeroyoga

Facebook Twitter Google+ VK

Determine which yoga is right for you?

Techniques for experienced practitioners will suit you

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. Doesn't have medical contraindications and is also suitable for beginners.
Will help you: relax, relieve stress, discover yoga.

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. Thanks to the constant maintenance high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Try also:

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern trends yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to correct execution asanas, which are considered the basis for mental and physical recovery.

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.

Will help you: relax, relieve stress, discover yoga.

Try also:

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

Facebook Twitter Google+ VK

PLAY AGAIN!

Here are some facts about how yoga at night can help bring back the long-lost natural biological cycle of the resting phase.

Benefits for the nervous system

The nervous system is responsible for ensuring that you fall asleep on time every night. If nerve centers are in an active state, this prevents the transition to the rest phase. Yoga at night for beginners includes posture and breathing exercises that increase blood flow to the areas of the brain responsible for rest, which helps to relax the nervous system and normalize the body's biological rhythm.

Some recommended sleep yoga poses for relaxation include elements from uttanasana, halasana and savasana. It should be noted that certain types Yogas such as Bhastrika Pranayma and Sudarshan Kriya increase the energy level of the body, which makes it difficult to fall asleep easily, so it is better to replace them with other exercises before going to bed

Reduced stress levels

Constant stress is a logical consequence of living in a modern city, and the dangers it poses should not be taken too lightly. Nervous stress increases blood pressure, increases the risk of heart disease, causes cancer and many other ailments. According to research published by the University of California, 70% of respondents who are exposed to stress on a daily basis admitted that they have problems sleeping. Moreover, 54% of respondents said they experience mental disorders from anxiety that once again they will not be able to sleep all night. Improvements with yoga before bed are attributed to the ability of meditative activity to turn off consciousness.

Focusing attention on one given point provides a path for liberation from destructive energy blocks that have formed as a result of nervous tension. A simple solution to reducing the anxiety associated with the fear of not falling asleep is to spend a few minutes each night before going to bed in a relaxation position.

Yoga at night for beginners

One of the most important beneficial properties Yoga at night has a transformative effect on all aspects of life. Exercises and correctly selected poses remove toxins and trigger deep recovery processes at the cellular level. Breathing exercises increase the amount of oxygen in the blood, stretching – most powerful tool for complete relaxation muscle fibers. All together this cannot but lead to a radical improvement in the quality of rest. When a person calms down, concentrating in one of the sleep yoga poses, he can feel the areas of the body where muscle tension is held all day, and gradually get rid of them with the help of free breathing.

Regular yoga practice at night affects not only how you feel during the day, but also how your sleeping body relieves fatigue at night. Experts recommend spending time before bed in poses such as Balasana or baby's pose, Janu Sirsasana or head to knees.

The use of such exercises before going to bed has a noticeable effect on the speed of falling asleep.

Yoga before bed is a useful ritual for beginners. Transitioning from wakefulness to rest can be a difficult task when your mind is filled with thoughts about everyday problems. It has long been studied that attachment to electronic gadgets always aggravates existing difficulties with falling asleep. Experts advise regularly following a ritual before bed that does not involve drinking alcohol, caffeinated drinks, using gadgets or excessive stress. mental activity. By getting into the habit of doing several exercises based on sleep yoga every day in the evening, you can very quickly learn to move away from side noise and go to amazing world night visions.

After a long tiring day at work, everyone would like to relax before going to bed. Often before going to bed, we choose a glass of wine and a TV screen, which only affect the process of falling asleep. Vigorous exercise can help relieve stress, but if it's done right before bed, it just makes you more excited. Therefore, even some dynamic yoga exercises should be avoided.

Breathing is extremely important when performing. This is a major factor in stabilizing and strengthening nervous system, as well as the main component of yoga exercises that provide healthy relaxation.

Insomnia is a serious problem that affects millions of people every year. Short, gentle yoga sessions can bring great relief even to those who suffer from sleep disorders and those who want to relax and stretch their body after a hard day at work.

IN modern world Sleep disorders are surprisingly common. Regardless of whether they are caused increased voltage that interferes with sleep, or simply because people spend too much time exposed to artificial light, but one thing is clear: millions of people struggle to get a good, healthy night's rest every year.

There are many ways to relieve insomnia, but evening yoga for beginners, is often overlooked as one of the methods to combat these disorders.

Yoga before bed will ensure a healthy and restful sleep if you perform the exercises on a special yoga mat or on the bed 20 minutes before bedtime calmly and slowly.

The first practices can be performed simultaneously with a video instructor. Deciding to end the day with a few minutes of yoga can be the best thing you do and truly ensure you get restful sleep and rest.

Evening yoga practice is a great method for those who have trouble sleeping.

This is a truly magical and simple method of yogis for a quick, deep, healthy and restful night's rest. Yoga techniques work in several ways:

Makes it easier to fall asleep - speeds up the onset of sleep.
Helps sleep become deeper and more intense.
Improves sleep quality. Over time, the duration of sleep will be reduced (you will need less time to sleep to fully regenerate).

What asanas to use

Asana Svastikasana

Turn on the video. Sit comfortably on the mat and cross your legs at the knees in a Turkish style. You can sit on a pillow.
Straighten and lengthen your spine by placing your hands on your knees. It is very important.
The chest is not bent forward or backward, it is in a straight line.
Lower your chin slightly. The spine and head form a straight line (without raising the head up).
Breathe calmly through your nose, taking long deep breath and a long, deep exhalation.
Watch your breathing. Try to engage your diaphragm muscles so that your belly button rises and falls in the direction of your spine.
Take 5-15 breaths, gradually lengthening them.

Mudra "gijan"

Place your fingers in gijan mudra. This means that big and index fingers connected above the palm, forming a ring.
The other three fingers are completely straight, connected to each other.
In this position, turn your palms and bring them together with the outer sides.
Place your palms connected in this way at the height of the heart chakra (chest) at a distance of 20 cm from the body.
Focus your gaze on your fingertips, and then close your eyes in this position.
Breathe quietly and calmly. Quiet your mind and focus on your breathing. If you start thinking about something, don’t fight the thoughts (you can’t force yourself to “not think”), but calmly allow the thoughts to pass by focusing on quiet breathing.

The duration of such meditation should be at least five minutes, unless you want to sleep faster.

It's all up to you how long it takes for you to completely calm down and fall asleep.

Relaxation upside down

Sit facing the wall so that your pelvis is about 15 cm away from it. Lie on your back with your legs straight up on the wall. The arms are spread freely to the sides, palms up.

If this position is too hard on your knees, sit a little further away from the wall.

If it's low intensity, sit closer to determine the ideal distance for your tendons and muscles. Let your hands rest. Place them loosely along your body, palms facing up. Breathe deeply, calmly, feeling the stretch with reverse side legs

Torso twisting

Sit cross-legged on your bed and take a deep breath. Place your right hand on your left knee and rest your left hand behind your body.
Gently twist your torso to the left.
Let your eyes wander and search left hand. Breathe deeply and then return to the starting position.
Play the video and repeat the exercise in the opposite direction.

Night stretch

Lie on your back, bend your knees and bring your feet together. The knees are relaxed, lying in a position that is comfortable for you. The arms are spread out to the sides, palms facing up. If you feel tight, place a pillow under each knee.

Child's position

Sit comfortably on your knees.

Place your stomach on your thighs and rest your forehead on the bed.
Lower your chest to your knees as long as you can. Stretch your arms forward, behind your head.
Stay in this position for a few seconds. Breathe deeply.

A cradle for a restful sleep

Lying on your back, pull your knees towards your chest.
Cross your ankles and legs, wrapping your arms around your ankles.
Inhale and rock up to a sitting position. Exhale and swing down to a lying position.
Continue step 3 for a minute.
Stretch your arms and legs, spin your wrists and ankles in the air, and go to sleep.

How long should you do yoga before bed?

You can use 20 minutes before bed as a guide, but you should always listen to your body. If after 10 minutes of exercise you feel very tired and sleepy, you should go to bed. On the other hand, if at the end of the practice you want to do the cycle again and again, do so.

The most important criterion that should be followed when performing asanas before bed is the onset of deep relaxation and calming of the body and mind.

How often should you do yoga before bed?

If you start practicing every night before bed, you will find that your evening yoga routine becomes part of your daily routine. This is a great opportunity to reflect on your day. There is absolutely no need to do yoga every night before bed, but it can be a great joy and pleasure for you and you won't be able to imagine ending the day any other way.

If you can't sleep, or worry in your dreams and feel tired when you wake up, several yogic practices, exercises and tips will help you.

While in bed, you can:

Provide yourself good mood. Focus on happy periods in the past and present.
Talk to yourself as if you were a complete stranger. Turn to your mind as to another person, ask for good, peaceful sleep, about resting for the night and being grateful for the day.
During the day, you can also dialogue with your mind to address the problems you are facing, to understand them and solve them, and not return to them before going to bed.
Do abdominal breathing. This is natural breathing that allows you to prolong your exhalation.

In all relaxation techniques performed immediately before sleep, it is important not to simply follow the thoughts, but not to follow them, to let them go, allowing them to flow calmly and smoothly, without attaching importance or significance to them.

Breath is life.
Start your morning with breathing practice. By saturating the body with oxygen, you awaken it and prepare it for physical and mental activity. Breathe full of yogic breath, feeling how Vital energy with air saturates your body. Begin a conscious, slow inhalation from the lower abdomen, gradually inflating the abdomen, diaphragm, and chest. Exactly in that order. Exhale in the reverse order: exhale from the lungs, then from the diaphragm, at the end of the breath, slightly draw in your stomach, pushing all the air out. Breathe deeply for a few minutes, watching your body wake up. Try not to think about upcoming things.

Hello, Sun!
After drinking a little clean water, start your morning warm-up - Sun Salutation (Surya Namaskar). You can easily find these exercises on the Internet. All traditional schools of yoga include these in their practice. Move according to the rhythm of your breathing, do not increase or slow down the pace. Stretch your whole body, smile at the day ahead, feel the energy spreading throughout your body. Pay attention to every joint, every muscle. Try to do 8-12 rounds of Sun Salutations.

We wash away our sleep.
After the morning warm-up, it is recommended to have breakfast no earlier than half an hour later. This is a great time to spend in the shower, finally getting yourself in shape and washing off the possible sweat after Surya Namaskar. Yoga involves washing the body, face, cleaning and the entire oral cavity. If you don't have a tongue scraper, use a toothbrush.

A refreshing sip.
A cup of freshly brewed green tea after yoga practice will refresh the mind and invigorate the body.

Hello moon!
Evening yoga practice is a mirror of the morning one: in the evening we do Moon Salutations (Chandra Namaskar). Use videos on the Internet until you learn the asanas. Do an evening workout empty stomach(you can eat 2-4 hours before yoga) and finish the exercises 2 hours before bed. Perform 6-12 circles of the Moon Salutation, stretching and relaxing the body. Try to bring your attention back inward, let go of the day's worries, take care of your body. Only calmness and awareness will help you perform the balance exercises included in the Chandra Namaskar complex.

Easy breath.
Relax after exercise. Sit on the floor with your back straight and legs crossed. You can perform several cycles of full yogic breathing, as you did in the morning, or simply breathe in a relaxed manner, observing how with each exhalation the worries and worries leave your body. Try to relax and feel how a thin stream of cold air tickles your nose as you inhale. On the exhale warm air warms the upper lip.

Water procedures.
After your evening yoga practice, take a shower or hot bath, drink herbal relaxing tea. Try not to watch TV and communicate less. Keep calm and quiet within yourself.

Yoga before bed is another way to sleep well after have a hard day filled with stress and anxious thoughts. Proper preparation to bed - important point healthy sleep, as well as for mood in the morning and positive dreams at night. The body, like the brain, should relax. This is the only way a person can get enough sleep and replenish the energy spent during the day. It is important that the set of exercises be performed according to all the rules, taking into account your health status and contraindications.

Evening yoga is not just for professionals. This complex is also suitable for beginners. The main condition is not to confuse yoga with physical exercise. This is not a sport. Yoga should be relaxing, not help you go to bed with sore muscles.

In order for this preparation for sleep to be more successful, a number of conditions must be met:

Good sleep is ensured by complete relaxation. You won't be able to sleep if there are thoughts, plans, and anxieties in your head. Many people try to fight insomnia with medications. But sometimes relaxation through meditation and Eastern practices is very effective.

Yoga is not just a pleasant pastime. This is an effective practice for relaxing the body and putting thoughts in order. In addition to strengthening physical condition, it stabilizes the functioning of a tired nervous system.

First steps

If you're ready, here's what you should do:

lay a rug on the floor. If you don't have a rug, a thick blanket or favorite blanket will do. There should be enough space. It is not recommended to perform it in bed, as there is no such effect;
sit in the lotus position, your back should be straight;
close your eyes, relax;
do meditation. At the same time, you need to breathe deeply and slowly, think only about the positive.

Then you can proceed directly to the set of exercises. It is recommended to do all this no earlier than two hours after last appointment food.

Attitude is the basis for performing this practice. Therefore, there should be no TV, music, or talking on the phone.

For beginners, it will be difficult to navigate the variety of exercises. There are main groups of the complex that are suitable for evening yoga, regardless of your level of training. The main thing is not to overdo it; the exercises are still performed for relaxation and normal sleep.

By performing these simple exercises, you can overcome insomnia without any medications and improve your sleep patterns. It is advisable not to go to bed later than 12 o’clock, otherwise there will be no point in yoga, and your body will not get enough sleep.

There is something called yoga in bed, its essence is not in physical exercise, but in putting thoughts in order. Correct abdominal breathing also causes relaxation.

Sweet Dreams maybe only if your body is relaxed and you are not bothered by unnecessary thoughts. Yoga is a practice of simple exercises that, if performed regularly, will provide normal sleep and recuperation.

Many yoga lovers claim that a calming set of exercises very easily fits into the usual rhythm of life, and you will quickly get used to performing Asanas daily. Calming yourself before bed with yoga is quite effective even for beginners. The main thing is not to exhaust yourself; these exercises should not be done with difficulty. It should give you pleasure.