These relaxing yoga poses will improve your sleep and will regulate breathing. They activate the parasympathetic nervous system, help when it comes to reducing stress and contribute to relaxation.
These three positions correspond to any organism, even in those who never exercised. All you need is a pillow.
Before you start you need to inhale and exhale 10 times.
1. Leg up on the wall (ViparitaKarani)
Lay on your back with the pillow beneath you. Feet lifted towards the ceiling so the heels and knees to be at the same level. The hands need to remain along the body, with the palms up. This way you will get regenerative energy that comes into our body with breathing.
This position is ideal for those who spend a lot of time on their feet. It improves blood circulation. It is highly important to breathe deeply. Stay in this position for 2-3 minutes. In order to endure this posture, you need to slowly bend your knees and turn them a on the side. This is a very effective exercise from which the results will be felt immediately.
2. Soles and knees together ( SuptaBaddhaKonasana)
Lay on the back with the pillow beneath you. Merge the soles together while moving your knees in different directions. Extend the arms alongside your body. Stay in this position for 3 minutes. Do not forget to breathe deeply and evenly.
3. Outstretched posture (Savasana)
The final position will allow carefree sleep. Stay lying on your back, your feet need to be stretched in width of shoulders, put the arms along the body, and keep your palms up. Breathe freely and deeply, focus on breathing. Stay in this position for 3-5 minutes.