🚨 How to Yoga for Better sleep
✅ Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.
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2. ✅ Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.
3. ✅ Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.
4. ✅ Breathe and hold for 4-8 breaths.
5. ✅ To release: exhale and slowly roll the spine back to the floor
🚨 Uttanasana
Uttanasana not only heals but also rejuvenates your body. In this asana, your head is below the heart, and this allows for blood circulation in your head instead of your feet, giving your cells a rush of energizing oxygen.
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Rest your hands on your hips, exhale, and bend forward from the hip joints rather than the waist. Draw your belly slightly in and focus on lengthening your front torso as you go deeper in Uttanasana.
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🚨 Beginners Tip Uttanasana:
✅ As a beginner, it might be hard to increase the stretch. To make it easier, gently bend your knees, and imagine the sacrum sinking deep into the back part of the pelvis. Now, decrease the distance between your tailbone and the pubis. As you feel the resistance, push the top part of your thighs back and press your heels down. Straighten your knees. But be sure you don’t lock your knees
🚨 Additional benefits: -This bend gives your digestive organs a good massage, thereby improving digestion.
-✅ Relieves tension in the spine, neck, and back.
-✅ Activates the abdominal muscles.
-✅ May lower high blood pressure
-✅ Therapeutic for infertility, osteoporosis, and sinusitis.
🚨 PLANK HOW TO:
Side planks are super effect BUT make sure the elbow and shoulder are aligned properly. Failure to do so can lead to injury. Remember safety first
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How to: Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line. Feet can either be staggered for more stability, or stacked for more of a challenge. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Hold for 15 to 30 seconds. Your top hand can be on side of hip (easier) or reaching up to the ceiling (harder).
