I offer you a small complex of asanas and breathing techniques to relax after a hard day, get rid of the accumulated stress and prepare for a full night’s rest.
About how to properly build an evening yoga practice, last week. If you exercise right before bedtime, this asanas complex is perfect for you.
Soft tilt traction
Why: unload a tired spine, relieve tension from the cervical spine and gently stretch the pelvis.
Place your feet in the width of the pelvis, with an exhalation spin the pelvis back and up, relax your back and lower yourself into a deep slope. Place your palms at a distance of 40-50 cm in front of the feet. If your hands do not touch the floor, you can put your palms on the bricks. Move your body weight forward, relax your neck and shoulders. With each exhalation, alternately bend one or the other leg in the knee, while directing the pelvis in the opposite direction from the bent leg. Do 8-10 stretches, then fold your fingers on the back of your head, spread your elbows to the sides and fix the tilt for 30-60 seconds. Breathe smoothly and calmly. Feel how the neck is stretched, direct your shoulders and shoulder blades up and give more weight to the toes of the feet.
Pose of the dog face down + stretch + twist in the “Dog” + pose of the child
Why: stretch the spine, improve blood circulation in the pelvic area and relax tightened muscles.
Lean your arms forward in an inclination with an inhalation to assume the position “Dog face down”. Do not bend your arms and legs, bend in the chest, stretch your tailbone up. Fix the asana for a few seconds, then with each exhalation, alternately bend one or the other leg in the knee, tearing the heels off the floor. Leave your socks on the floor and extend your straight leg more back. Do 8-10 bends, then, with an inhalation, turn the heels to the right, and the socks to the left, twist the pelvis to the right and up, look in the opposite direction from the twist. Fix the twist for 20-30 seconds, try to give the main body weight to the legs. With an exhalation, return to “Dog Face Down”, then roll in the opposite direction. After the second twist, lower your knees to the floor and rest for 30-60 seconds in the child’s position: kneel down, sit on your heels, stretch out your arms, lean forward and relax.