Yoga with Hemalaya: morning, afternoon and evening options. Yoga before bed: the best asanas for good sleep

It's not that difficult to begin to determine which yoga exercises are suitable for the morning and which are suitable for the evening. And most importantly, it is very effective. This question is also relevant for those who can and want to practice only once a day - say, only in the morning or only at night (although it is generally not optimal to do yoga at night, yet for thousands of people this is the only option due to the daily routine ). It is very useful to know when and at what time of day it makes sense to pay more attention to which exercises: “invigorating” or, conversely, “slowing down” - and the difference is not always obvious! If you break this unspoken rule, then either the whole day will pass as if in a dream, or it will be difficult to fall asleep at night... Not like a yogi, you must agree. So, today we will talk about how to determine whether a yoga technique slows down or speeds up metabolism, whether it is evening or morning. After reading this material, you will easily begin to distinguish yourself, and you will be able to better compose your next complex for independent training.

The easiest way to determine whether an asana “accelerates” or “slows down” is by the rhythm of the heart and breathing.

Morning practice:

Quick execution of Surya Namaskar, as well as: Kukkutasana, etc., as well as all backbends (Marjari-asana, Chakrasana, ...) and inverted poses: Handstand, Sarvangasana (shoulder stand - birch tree), Sirshasana (stand on the head), Scorpio, etc. - when performed for a short or medium amount of time - accelerate the heartbeat and breathing, activate the sympathetic nervous system and metabolism, improve mood and invigorate (and also increase appetite and, partly, libido). This also includes “active” pranayama: Bhastrika (Breath of the Bellows), Kapalbhati (Shine of the Skull), Nauli, Agnisara-dhauti, and partly Vrajana-pranayama. And, in addition, the yogic technique “kirtana”, widely known today.

Evening practice:

Slow execution of Surya Namaskar, all postures lying on the back: Shavasana, MatsyaKridasana, sitting poses: , Vajrasana, etc., as well as all twists and bends (Paschimottanasana, Parivritta Janu Sirshasana...) - slow down the heartbeat, breathing and metabolism, parasympathetic nervous system (and inhibit digestion and libido), and thus calm. Here we also include meditative pranayama: Anulom-Vilom (Alternating breathing), Nadi Shodhana (Cleansing the subtle channels), Ujjayi (Breath of the winner), Sitali\Sitkari (cooling types of breathing), Brahmari. Here is the chanting of the OM mantra and, in general, almost any practice of mantra yoga.

That's it, pretty simple!

It is worth considering that we are now talking about the short and medium duration of the asana: up to 5 minutes. If you manage to hold almost any position for a long time (10 minutes or more), then your heartbeat will slow down. The body, as it were, “masters” the asana, adapts to it - if this is, of course, physiologically possible! So, in especially difficult asanas, “adjustment” will not happen, and when you get tired, you just have to complete the execution! This applies to “power” asanas: Plank, handstand, power balances – Boat Pose, Locust Pose, Peacock Pose, etc.

Performing asanas quickly usually speeds up the heart rate: if you do Sarvangasana or Sirshasana for 1-2 minutes, you will only notice an acceleration of the heartbeat and breathing, and at the end of the hold they will level out, but will not slow down much. There will be a completely different effect if you hold (in comfort, and not “with all your might”, of course!) Sarvangasana or, for example, Viparita Karani asana for 15-20 minutes - the heartbeat and breathing will slow down greatly, all of which are not involved in maintaining the body position the muscles will relax a little, concentration on the “here and now” will increase, and you will enter a borderline state, a kind of meditation - this is often the desired state, therefore in Hatha yoga static poses in which relaxation is possible noticeably predominate, they are called asanas .

If you want to verify the veracity of the statement that some yoga techniques slow down your metabolism, while others speed up, you will have to call on a heart rate monitor (pulse counter) to help, they are now widely sold and widely used by athletes, especially runners and cyclists, as well as in fitness. The only thing that can interfere with a “pure” experiment is the fact that absolutely any yoga technique can be done both as a “slowing down” and as an “accelerating” one - the only question is the approach. However, this article discusses precisely classical yoga, where asanas are performed by holding the final position - “in statics” - and the goal of practice is to reach a state of deep meditation (and not the growth of muscle mass).

Alexey Sokolovsky is a teacher of classical Hatha yoga (“according to Satyananda”), who has been practicing yoga for more than 15 years. Leader of outdoor yoga seminars.www.hanuman.ru

Yoga is relaxation not only for the body, but also for the soul. Regular yoga classes will help you improve your well-being, relieve stress, make the body flexible and free. If you don't already do yoga, now is the time to start.

Urban Living Yoga program from trainer Hemalayaa Behl

Those who regularly follow updates on our website have probably already met coach Hemalaya Bel. We talked about her Indian style dance program for weight loss and good mood. Hemalaya is also a yoga expert and one of her popular programs is Urban Living Yoga. This complex is specially designed for residents of big cities, who, as a rule, have practically no free time, but have regular stress and chronic fatigue.

Urban Living Yoga is a set of yoga workouts that will help you loosen your body and free your mind. Hemalaya included 3 classes in the program:

• Morning workout (36 minutes). Do you want your day to start cheerfully and positively? Then make it a rule to do yoga with Hemalaya in the morning, which will help you awaken your body and fill it with energy. You will feel energized and start the day in a good mood.

• Basic workout (56 minutes). This video is a classic yoga for finding harmony of body and soul. Traditional asanas will help you develop flexibility and elasticity of the body, free yourself from tension, and harmonize your soul and mind.

• Evening workout (24 minutes). By doing evening yoga with Hemalaya, you will end your day pleasantly, relieve tension, relax and prepare for sleep. Classes in this video will provide you with healthy and sound sleep, relieve insomnia and stress.

As you can see, the morning and evening program will not take much of your time, so on a regular basis they can be done even by very busy people. Basic training can be done both daily and on weekends, depending on time availability. With an active social life, yoga is a must to find harmony, calm the mind and release tension.

To practice, you only need a mat. Hemalaya demonstrates the program in a “home” environment, which will help you even more immerse yourself in the right atmosphere. The training has not been translated into Russian, but even minimal knowledge of English is enough to understand all the trainer’s instructions.

Benefits of the Urban Living Yoga program

1. The program includes 3 videos at once. Now you don’t need to think about which asanas to perform in the morning and which ones in the evening. Hemalaya has already prepared ready-made lesson options for you.

2. Urban Living Yoga complex fits even for beginners and those who have never practiced yoga before.

3. The program will help you get rid of stress, relieve tension from the body, improve your well-being and ensure sound sleep.

4. Thanks to regular yoga classes, you will improve your stretching, make your body more pliable and flexible.

5. The videos are specially designed for busy people who cannot spare an extra minute for training. Morning and evening videos will not take much of your time, even if performed on an ongoing basis.

6. Yoga relieves problems in the back and spine, which plague most people who lead a sedentary lifestyle.

7. The video has not been translated into Russian, but clear and understandable English will help you easily understand the trainer’s recommendations.

Yoga classes with Hemalaya improve your body, calm your mind and harmonize your soul. Start and end your day with Urban Living Yoga and you will forget about stress, bad mood and tension in the body.

See also:

Difficulties falling asleep have, unfortunately, become common, both among older people and young people. One of the effective ways to fall asleep quickly, without thinking about everyday problems, is to use yoga before bed.

Yoga before bed is an excellent remedy that anyone can do, even if they have not practiced yoga before, i.e. It is also suitable for beginners. Features can only lie in the effort during the exercises. You should always listen to yourself and if discomfort occurs, do not continue with the asana or perform it in an easier mode. In addition, yoga for insomnia should be performed with caution by people with serious spinal diseases, hypertension or other cardiovascular diseases in the past. It is also worth remembering that yoga for sleep involves not only performing a set of exercises, but also a way of thinking, the opportunity to look inside yourself, and learn to relax your mind and body.

Yoga for sound sleep: 10 effective asanas

Evening yoga for beginners is an excellent alternative to taking medications in order to fall asleep soundly. If you have insomnia, the exercises below will help you get a sound sleep in 30 minutes of exercise done at night.

Meditation or Padmasana

In order to fall asleep calmly, relaxing your mind is the first thing you need to do before going to bed. How to do it: Sit on the floor or on a bed with a hard mattress, crossing your legs in the lotus position. Relax, check that the pose does not cause discomfort. If necessary, lean back on pillows or lean against the headboard. After this, close your eyes and breathe deeply and slowly for several minutes, trying not to think about anything.

Twisting or Ardha Matsyendrasana

Relaxes the long back muscles. Rules for execution: performed from a cross-legged position. Place your right hand on your left knee. Turn around your axis to the left side, synchronizing this action with exhalation. Pause briefly and return to the starting position. After this, repeat similar steps on the other side.

Bend to the feet from a sitting position, or Paschimottanasana

This asana helps relieve stress and clear the mind of negativity, so it will be great for helping you fall asleep quickly. How to do it: Sit comfortably, straighten your legs in front of you, and keep your back straight. Take a deep breath while simultaneously raising your arms up through your sides. Stretch your spine like a string. After this, at the exit, slowly bring your body towards your feet.

An important point: you should strive to bring your stomach, not your shoulders, to your feet, otherwise a hunched back will, on the contrary, compress the chest and have the opposite effect. Stay in this asana for 3-4 seconds. Over time, you will be able to easily reach out and grab your feet with your hands, but for beginners, you should not quickly stretch the muscles, because the goal is.

Knee to chest, or Apanasana

The asana allows you to relieve tension from the hips and long back muscles, which usually experience a lot of stress during the day. How to do it: Lie down on a hard surface. Bring one leg toward your stomach. This should be done while inhaling. Stay in this position for a couple of seconds, then straighten your leg as you inhale, and on the next exit bring the other leg. Perform several approaches at a leisurely pace. It will not be superfluous to count the number of inhalations/exhalations in your mind.

Both knees to chest

Similar to the previous exercise, it must be performed from a lying position. Rules for execution: while exhaling, bring both legs to the body, holding them with your hands. As you inhale, relax your grip a little, but do not straighten your legs. Take several breathing cycles. At the end of the exercise, you can sway from side to side with your legs brought to your stomach.

Lying Butterfly Pose or Supta Baddha Konasana

Another asana in a lying position that will allow... It helps relax the muscles of the hips and back, and also clears the mind of thoughts.

Rules for execution: in a lying position, while inhaling, place your arms behind your head at the sides. At the same time, pull your legs towards your pelvis. After this, spread your knees to the sides, like a butterfly opening its wings. Allow your muscles to relax under their own gravity. You don’t need to make any personal efforts for this. Just breathe deeply, holding your breath for a couple of seconds after each inhalation.

At the end of the exercise, you must first bring your arms to the body, then collect your legs with your hands. After this, with your eyes closed, slowly turn onto your left side, hold for 5-10 seconds and slowly rise up.

Camel Pose or Utshanasana

Promotes the opening of the chest and your lungs, thereby making breathing easier, and also relieves accumulated fatigue in the muscles of the pelvic girdle and arms. How to do it: With your knees hip-width apart, stand on them. Place your hands on your hips and lean your torso forward. After this, slowly lean your body back towards your feet until your hands touch your heels. Putting your hands on your feet and clasping your heels with your hands, bend your body even more upward, while arching your head back. Stay in this position for 20-30 seconds.

Triangle Pose or Utthita Trikonasana

Activates lymph circulation, helps cleanse the intestines, and increases the flexibility of the joints of the lower extremities. How to do it: From a standing position on the floor, take a wide step to the right. The distance between the legs should be about one meter.

Place your feet parallel to each other. Stretch your two arms to the sides, straighten your back. Next, exhale, and as you exhale, turn your right foot perpendicular to your left so that it points outward. At the same time, bend towards your right leg, grasping your shin and first toe with your right hand. Both arms should now form a straight line, with the right arm near the floor and the left arm facing the ceiling. The gaze is fixed on the fingertips of the left hand.

Stay in this asana for 10-15 seconds. As you inhale, return to the original position and repeat the same on the other side.

Child's Pose or Balasana

An excellent asana for relieving fatigue, tension and hypertonicity of your muscles, which is so necessary before bed. How to do it: Sit comfortably on your knees, pressing your thighs and feet tightly together. Bend your body forward, lowering your forehead to the floor, and place both hands behind your body, placing them along your body. The palms should face up. Close your eyes and breathe slowly for 1-2 minutes.

Corpse Pose or Savasana

The final pose of the yoga complex at night, which will help you completely relax and restore spent energy. Sometimes this position is even called a short sleep.

Rules for execution: turn on music without words, slow and aimed at relaxation. Lie on the floor on your back, place your feet shoulder-width apart, arms along your body, palms facing the floor. Eyes closed. Listen to your breathing, follow the flow of thoughts, trying not to let your mind take over. Don't focus on thoughts, just try to listen to the sensations of your body. Mentally, with each new exhalation, imagine how you relax a certain part of the body or, along with the exhalation, let go of all negativity.

Stay in this position for about 10-15 minutes. To come out of shavasana, you first need to slowly move your fingers, then your toes. Turn on one side without opening your eyes. Then sit down with your head down. Take a deep breath and open your eyes. After which you can slowly stand up.

By doing this complex before bed, or at least part of the exercises, you will make it easier to fall asleep and ensure a sound sleep. And also strengthen your muscles and health.

List of used literature:

• Green, E. E., Biofeedback for mind/body self-regulation, healing and creativity, in Academy of parapsychology and medicine. The varieties of Healing Experience: exploring psychic phenomena in healing; transcript of the interdisciplinary symposium, Los Altos - Calif., October 30, 1971 - 1972.
• Eileen Rivers, Washington Post Tuesday, May 6, 2008; Page HE01
• Saraswati, Swami Satyananda. Yoga Nidra. - 2002 - 224 s.

To live a full life, a person must completely relax the muscular system after a busy day. But not everyone does this. The result is that nightmares at night are gradually replaced by persistent insomnia. Counting elephants does not help you fall asleep, and after a glass of wine or beer in the evening, a person feels overwhelmed, depressed, and out of mood in the morning.

Yoga adherents blame it all on the accumulation of tension in the muscles and spine, the reluctance to escape from everyday worries, the inability to organize the relaxation of the muscle corset and the release of compressed nerve endings in the spine. Evening yoga for beginners teaches you to maintain harmony between body and spirit. The wellness complex helps you overcome insomnia, feel your body rested after sleep, and your thoughts free from negativity. The process of falling asleep after doing gymnastics occurs much faster.

Who benefits from yoga before bed?

Evening yoga can be done by men and women of almost any age. There are some contraindications when performing certain asanas that beginners should take into account. When performing the evening complex, it is not recommended to unnecessarily strain your body; if pain occurs, the exercise should be stopped.

• sit in the lotus position with your legs crossed. If you can’t get a full position, you can use a lightweight version for beginners, simply cross your legs, lean on the pillows, move close to the wall;
• the head should be held so that the spine is as straight as possible;
• close your eyes, breathe slowly and try not to think about anything.

Even if disturbing thoughts cannot be completely removed, it is advisable to sit in the pose for 5-10 minutes.

Asana Ardha Matsyendrasana, back twist

An evening yoga exercise for beginners helps relax the spinal muscles and release pinched nerve endings:

• from the “lotus” position, turn your body to the left, placing your right hand on the opposite knee;
• support with your left hand, placing it behind your back and the foot of your left leg bent at the knee;
• turn your head to the left and try to see what is happening behind you;
• movements are recommended to be done while inhaling;
• freeze at the extreme point of the turn for a few seconds;
• return to the original state and take a deep breath;
• repeat similar movements turning to the right.

Asana Supta Baddha Konasana or butterfly

The best evening exercise for a restful sleep:

• lie on your back and pull the feet of your legs bent at the knees towards your buttocks;
• place your arms behind your head;
• spread your knees to the sides without making any effort;
• You should breathe slowly, holding for 3-5 seconds after a full inhalation.

Asana Paschimottanasana or seated forward bend

The pose is ideal for a good sleep, completely relieves stress, freeing a person’s mind from negative thoughts:

• sit on a hard base with straight legs extended forward;
• It is recommended to keep your back as straight as possible, trying to stretch your spine upward;
• take a deep, slow breath while raising your arms from the sides upward;
• you need to stretch your whole body following the movement of your arms;
• lower your body onto straight legs, exhaling air during this movement;
• You should clasp your feet with your hands, lowering your elbows to the sides of your legs;
• press your chest toward your legs without bending your back or lowering your shoulders;
• hold for 3-5 seconds;
• return to the starting position.

Asana Apanasana or pulling bent legs to chest

The exercise is more suitable for those who remain motionless during the working day, bending over the table. The evening practice of pulling your knees to your chest one at a time helps relieve the tension accumulated during the day from the back and hip muscles:

• lie stretched out on a hard surface;
• As you exhale, alternately pull your bent legs to your chest, supporting them with both hands;
• freeze, holding your breath for 5-10 seconds;
• Having made several approaches, begin pulling both legs to the chest at the same time;
• Finally, you can sway from side to side, pulling your legs to your chest.

• lie straight on your back with your feet shoulder-width apart;
• lower your arms along your body, turning your palms towards the floor;
• try to alternately completely relax the muscles of the arms, legs, torso, head, while noticing how they become soft and heavy;
• with each exhalation you need to imagine how problems and negative thoughts go away;
• attention must be concentrated on the breathing process;
• It is advisable to lie in this position for at least 10 minutes;
• It is also necessary to come out of the asana gradually, moving the relaxed organs.

There is no need to get up suddenly. Some people prefer to sleep immediately after completing the evening complex.

By regularly performing special evening yoga asanas against insomnia, a person gradually learns to relax his muscles to ensure restful sleep and a good night's rest.

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 done right before bed, it only makes you more stimulating. Therefore, even some dynamic yoga exercises should be avoided.

Breathing is extremely important when performing. It is a major factor in stabilizing and strengthening the nervous system, and is a major component of yoga exercises that promote healthy rest.

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.

Sleep disorders are surprisingly common in today's world. Whether they're caused by increased stress making it difficult to sleep, or simply because people spend too much time exposed to artificial light, one thing is clear: millions of people struggle every year to get a good, healthy night's rest. .

There are many ways to relieve insomnia, but evening yoga for beginners is often overlooked as one method of combating 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

1. 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.
2. Straighten and lengthen your spine by placing your hands on your knees. This is very important.
3. The chest is not bent forward or backward, it is in a straight line.
4. Lower your chin slightly. The spine and head form a straight line (without raising the head up).
5. Breathe calmly through your nose, taking a long, deep breath in and a long, deep exhale.
6. Watch your breathing. Try to engage your diaphragm muscles so that your belly button rises and falls in the direction of your spine.
7. Take 5-15 breaths, gradually lengthening them.

Mudra "gijan"

1. Place your fingers in gijan mudra. This means that the thumb and index finger are connected above the palm, forming a ring.
2. The other three fingers are completely straight, connected to each other.
3. In this position, turn your palms and bring them together with the outer sides.
4. Place your palms connected in this way at the height of the heart chakra (chest) at a distance of 20 cm from the body.
5. Focus your gaze on your fingertips, and then close your eyes in this position.
6. 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 on the back of your legs.

Torso twisting

1. 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.
2. Gently twist your torso to the left.
3. Let your eyes wander and search for your left hand. Breathe deeply and then return to the starting position.
4. 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.

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

A cradle for a restful sleep

1. Lying on your back, pull your knees towards your chest.
2. Cross your ankles and legs, wrapping your arms around your ankles.
3. Inhale and rock up to a sitting position. Exhale and swing down to a lying position.
4. Continue step 3 for a minute.
5. 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:

• Ensure yourself a good mood. Focus on happy periods in the past and present.
• Talk to yourself as if you were a complete stranger. Talk to your mind as you would to another person, ask for a good, restful sleep, rest during the night and give thanks 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.