Throughout the day we accumulate tension in our body, especially in those central points where vital energy flows.
Stress, lack of movement, hours spent behind the wheel or in front of a computer also make the back muscles stiff and prevent us from relaxing before sleeping. For these reasons it is that we spend some time tossing and turning in bed and then we have such a light sleep that we wake up easily.
Try doing these exercises right in bed to relax your back. They will help you fall asleep quickly and rest well.
1. Wind Release Posture
Pavanamuktasana, or Wind Releasing Pose, reduces stress from the entire spine, especially the lower back and hips, in just one minute. In addition, this yoga posture improves the functioning of the intestine, so it is good to do it in the morning as well.
How to do it:
- Lie on your back and relax.
- Bend your legs.
- As you breathe in, stretch your arms forward and hold onto your knees.
- As you exhale, hug them, sticking them to the belly.
- Breathe calmly, concentrating on the functioning of your diaphragm. Breathing in, the legs move away from the body, and breathing out, they come closer again. Hold the position for 8-10 breaths – about 1 minute.
2. Legs on the wall
This posture allows the legs and back to rest, opens the chest and allows the lungs to be filled with oxygen before sleeping.
How to do it
- Put a pillow next to the wall or the head of your bed.
- Lie on it, press your buttocks against the wall or headboard, and lift your legs up the wall.
- Open your arms to the sides and try to open your chest. Relax and breathe easy. Hold the pose for 1-2 minutes, then lower your legs.
3. Ripple exercises for the deep muscles of the spine
Ripple exercise helps to achieve further relaxation of the back – it “reaches” the deep muscles of the spine, located under the upper layers. The exercise consists of two steps:
How to do it
Step № 1
- Lie on your back and put under the lower back and neck a few rolls of towels.
- Move your feet from side to side, in a relaxed way, without exerting yourself at all. At the same time, move your head sideways without straining your neck and back. The movements can be directed to the same side or to opposite sides, as you feel better.
- Try to relax as much as possible and feel the wave of movement throughout your spine. Do the exercise for 1 minute.
Step № 2
- Lie on your stomach, put a pillow or towel under your forehead, stretch your arms alongside your body, lean on your fingers on the bed.
- Move your feet to the sides and try to feel how the wave is transmitted to the whole relaxed body. Do these movements for 1 minute.
Four. Savasana
If you perform this exercise correctly before sleeping, you will be able to rest your entire body deeply.
How to do it
- Lie on your back, slightly opening your legs and with your palms facing up. Put a folded towel or one end of the pillow under your head and neck.
- Slowly relax your body from the bottom up, starting with your toes and ending with the top of your head. Do 20 breath cycles, gradually making the breaths longer, then let go of controlling it, breathe as you like. Watch your thoughts float by but don’t cling to them.
- Little by little you will feel how the outside world fades and the body is relaxed to the maximum. It’s time to wrap up well and sleep.
Important: It should be clarified that the Bioguide does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for that purpose, the Bioguide assumes no responsibility for those acts. The site is intended only to provide information of a general nature to aid in the pursuit of personal growth and development.