2 stretches that prepare you to sleep better

Before falling asleep the mind needs to gradually enter a state of calm, but the body also appreciates postures and movements that relax it, that rebalance its energy and that predispose it to rest. It is something that yoga knows well.

Breathing is one of the pillars of yoga. Through a conscious and complete breathinga greater amount of oxygen is allowed to reach the organs and the brain, which favors the relaxation of the nervous system and, therefore, the regulation of sleep.

At the same time, there are some asanas or postures that are especially suitable for before going to sleep:

shirshasana (posture on the head): like other inverted postures, it favors relaxation.Sarvangasana (the candle): favors a type of breathing that calms the mind.paschimottanasana (the clamp) or any forward bending: stretching the spine relaxes the nervous system.savasana (dead man’s posture): held for several minutes allows you to practice deep and conscious breathing to gradually relax the body and calm the mind.

If you want to get started in the practice of Yoga, easily and safely, start with the most complete online course for beginners at Escuela CuerpoMind, Initiation to Yoga with Eva Roca.

Beyond yoga very simple intuitive movements can also be useful. Below you will find two simple examples.

Exercises to release tension before going to sleep

Established as a routine, or on nights when one feels agitated, spend 5-10 minutes practicing these stretches before bedhelps to calm the breath and the mind, releases tensions and promotes the recollection that leads to rest.

Before you start, yes. the bedroom has to be prepared: Dim the light, isolate it from noise, ventilate or heat it, etc. The clothes must also be comfortable and pleasant.

1. Gentle twisting of the trunk

With this twist, you will be giving a kind of massage to your spine. Many times you will come to perceive how the energy is unlocked through the back or even the inside of the legs and arms.

Sit comfortably cross-legged, on the floor or on a firm rug or mat with your legs crossed. Make sure to keep your torso straight and your shoulders relaxed. Turn your chest to the right and rest your left hand lightly on your right knee. Avoid unnecessary stress.Without undoing the posture, take three breaths. Then slowly return to the center and repeat the exercise on the other side.

It is important to take your time to carry out the movements and maintain the posture, listen to the body and in no case force it.

2. Side stretch

By lengthening and stretching the lateral trunk muscles, you also act on the spine and nervous system. This exercise is very simple and provides a very pleasant sensation.

Sit comfortably on the bed or on a rug or mat. Cross-legged, she rests her hands on her knees and breathes quietly for a few minutes.Grab the opposite elbow with each hand and raise your arms up like this, extending your back in a pleasant way, as if you were stretching yourself out with a big yawn.Inhale and when exhaling tilt the trunk slightly to the right. Return to the center and repeat the movement on the other side.