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One might wonder how yoga will be good for sleep. The answer ist quite easy. The first thing you know about yoga is that it focuses on deep breathing and this relaxes and calms the body. The combination of subtle body movement and breathing cycle, which helps yoga to activate the parasympathetic part of your nervous system, thus eliminates stress and answers the question of how yoga asanas can induce better sleep.
The deciding factor is which asanas will help you exactly. There are as many yoga asanas that all serve different purposes, that knowing which ones will help you sleep can be a problem. But do not fret, because here is a list of the most effective yoga asanas for better sleep:
1. Virasana (also known as heroic poses):
Just sit in a comfortable position and put your hips on your heels, stretching your ankles and knees slightly. As you raise your spine and breathe deeply in that position, you clear your mind and slow down your heart rate.
2. Bitilasana and Marjaryasana (cow and cat husbandry):
Without getting up from the virasana, you only have to roll in the forward position on the support of your knees and hands. With Bitilasana you have to pull the lower back with the coccyx and the head upwards downwards. For the marjaryasana, you only have to reverse gear, tilt the coccyx and head down, while the spine is arched upwards as in letter C. Just switch between these positions as long as you like.
Start by sinking your hips on your heels while your chest stays between your thighs. Here your toes collide, while your thighs can be as far apart as you think fit. Now lay your forehead on the floor and start with your fingers, which also stretch your arms, as if walking. If you want a facial massage like feeling, you can even roll your face from side to side.
4. Viparita Karni:
This position can also shed light on how yoga asanas lead to better sleep. Lie down with your hips on the floor and touch the wall so that you can stretch your leg vertically upwards. This asana gives your Achilles tendon a nice stretch. It relaxes and relaxes the muscles in the lower part of your body and helps you to sleep better.
5. Ananda Balasana:
Bring your knees closer to your chest, holding your toes with your fingers. Now you have to push your heels to the ceiling with your hips on the floor. This asana is very good for relaxing your stomach and spine.
6. Supta Baddha Konasana:
Release your leg from the last asana and stretch it so that your soles are in contact while your knees are as wide as possible. This asana is a gentle stretching exercise for the abdomen, pelvis and thighs.
Lie down and spread your legs slightly apart while your toes point in the opposite direction. Relax your arms and body and try to clear your mind of thoughts. This asana is not only suitable for physical, but also for mental relaxation.