For many of us, it is not easy to slow down our brain after a hectic day, in which case falling asleep can be difficult. Yoga in the evening or directly before bed can help relax the body and mind.

Child’s pose

child's pose

- deepen your breath to slow the heart rate and prepares the body for rest

- kneel down and sit back on your heels (use a rolled-up yoga matt under your knees if needed)

- extend your torso over your legs and rest your forehead on the floor

- relax your neck and shoulders

- lie in this position as long as you are comfortable, and repeat two to three times

Cat / cow

cat a

Stretches and strengthens the spine and neck, and relieves stress.

- get onto all fours and spread your fingers wide

- place your hands directly under your shoulders, and your knees in line with your hips

- inhale as you tuck your tailbone under, round your back, and look toward your belly



cat b

- exhale as you drop your belly, arch your lower back, and look up

- perform slowly 10-20 repetitions, two to three sets

Savasana

The ultimate mental release and relaxation pose.

- lie on your back, and imagine that you are embedded in a pool of sand

- keep your legs extended out straight and slightly apart, and your arms at your sides with the palms up

- close your eyes, and breathe slowly and deeply into your belly

- feel every part of your body sinking into the warm, soft sand

- lie for three to five minutes, or use a relaxing song as a timer

- once the song finishes, go to bed and allow yourself to fall asleep

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Last Update: Wednesday, 20 May 2020 KSA 09:50 - GMT 06:50