Yoga in pijama. 5 postures to sleep better

Yoga in pijama. 5 postures to sleep better

Enjoy a simple restorative yoga sequence designed to release the physical and mental stress accumulated during the day.

Prepare your bedroom with care. Wash your teeth and put on your pijama.

For a super relaxing effect, use essential oils such as lavender.

Make sure that everything is ready so that after about 10 minutes you can enjoy a good night’s sleep. You can do it directly on top of your bed.

 

Photo: Amy Scott-Samuel
Photo: Amy Scott-Samuel

1. SIMPLE OPENING POSTURE

Lie on a pillow or a long cushion so that the lower part of your back is free and the rest, resting comfortably. Modify the height at your whim.
Release your arms and hands on the bed.
Let your body relax completely in the posture. Feel your shoulders heavy… so as your hands.
Pay attention to the quality of your breathing and enjoy the feeling of expansion in your chest. Try to keep your jaw relaxed.
Enjoy this position at least three or four minutes.

Photo: Amy Scott-Samuel
Photo: Amy Scott-Samuel

 

Transition

Turn your body sideways. Take several breaths here. Relax the column. Release tension.

 

Photo: Amy Scott-Samuel
Photo: Amy Scott-Samuel
 

 

Photo: Amy Scott-Samuel
Photo: Amy Scott-Samuel

2. CAT / COW

Find the posture of four supports. Place your hands under your shoulders and your knees below your hips.
Begin to breathe while moving slowly. As you inhale, open your chest with your shoulders backwards, and when you exhale, close your posture by arching your back and activating your abdomen inwards. Move gently and consciously with your eyes closed.

Photo: Amy Scott-Samuel
Photo: Amy Scott-Samuel

3. BALASANA. The child

From the four supports, sit on your heels (you can put a folded blanket here) flexing the hips and relaxing the head on the bed. Arms stretched.

Feel the weight of your hips … also observe the feeling of freedom in the lower part of your back. Again check the tension of your jaw.

 

Photo: Amy Scott-Samuel
Photo: Amy Scott-Samuel

 

4. APANASANA.

Lie up, bend the knees to the chest and rest one hand on each leg (optional on the knees or shins)

This posture stretches and revitalizes the back and spine and at the same time reduces tension.

Enjoy several breaths. You can massage your lower back with gentle movements from side to side.

 

Photo: Amy Scott-Samuel
Photo: Amy Scott-Samuel

 

Photo: Amy Scott-Samuel
Photo: Amy Scott-Samuel

 

5. JATHARA PARIVARTANASANA. Simple twist

From here, simply join the legs and let them fall relaxed to one  side. After several breaths, change to the other side.

 

Photo: Amy Scott-Samuel
Photo: Amy Scott-Samuel

 

Photo: Amy Scott-Samuel
Photo: Amy Scott-Samuel

 

Finally, lie comfortably and enjoy a long dream of beauty and well-being !!

Phtos: Amy Scott-Samuel

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