The loop
One of the main factors that prevents us from enjoying rest is the accumulation of stress. The worries, problems or pending tasks that we suffer on a daily basis are taken to bed causing lack of sleep and with it greater fatigue the next day. It is the whiting that bites its own tail.
The ideal alternative
Yoga is a set of Hindu concentration techniques that balances the body and mind, as it is “healthy mind, healthy body”. This doctrine has spread rapidly to the rest of the world and is becoming more and more fashionable as a method of relaxation in Spain.
Getting a better rest is just one of the many benefits that this activity offers us. And the best time to combat it is at night, before going to sleep and in a quiet and relaxing stay. If you can’t stand silence, you can resort to relaxation music, recorded nature sounds,… Turn off the TV and computer, mute your phone, light scented candles or incense, unplug.
Here are some of the most ideal postures for global relaxation of the body and at the beginner level, but on the internet you can find many videos of professionals teaching how to perform some suitable yoga postures for the relief of accumulated tension and promote muscle relaxation. (If you have serious back problems, it’s best to contact a professional first.)
The Child’s Pose (Balasana)
It is preferred by most followers of this doctrine because of the way it improves body posture and is ideal for stretching the shoulders.
To perform this pose, you have to lean on your knees, drop your buttocks on your legs and keep them together. Then stretch our back forward and down and help ourselves with our arms for this. Move your arms forward as far as possible for 30 seconds and then stick them on both sides of your body. Keep your head facing the floor with your eyes closed. Hold this position for one minute with calm and controlled breathing.
The Dog’s Position
This will be our accomplice to soothe back pain.
This time we are going to place ourselves on our hands and feet. The hands should have the same distance as the one between our shoulders and the feet will keep the distance from the hip. We raise the pelvis until we get the shape of a triangle.
The back and legs have to be straight and the feet are placed on tiptoe to reach better, and little by little try to bring the heels towards the ground. With time and practice, you can keep your feet glued to the ground!
Keep your breathing calm for a count of 15 and undo the pose.
The cobra
This pose is beneficial for increasing lung capacity, stretching your back, and strengthening your abs.
The basic way to do it is very simple! You have to lie on your stomach with your legs together and stretched out. Take a deep breath in and rest your hands at your side, on both sides of your chest and lift your trunk upwards leaning on them. While we do so, we expire. Place your head facing forward with your chin up and hold the posture for about 10 – 15 seconds.
The reclining hero
WARNING: Do not do it if you suffer from knee pain.
Lie on your knees and lower your hips. Try to pull your back as far back as possible and keep your arms stretched above your head.
The pyramid
With this posture we manage to strengthen the muscles of the legs.
While standing, place one leg in front at a distance of a step and a half or two steps, and bring the trunk towards the front leg with the back straight and lower as much as we can without making great efforts. Hold the pose for 30 seconds.
The table
One of the poses that most connects the body with the mind, as it requires sacrifice and willingness to maintain the weight of the body and endure the necessary time.
You have to lie on your stomach with your legs slightly apart (at hip height) and your hands are placed on both sides, at chest height. Lift your body as seen in the photo, with your legs straight, with your arms stretched and your head facing the floor to keep your neck straight.
Hold it for one minute. If it is too expensive, there is a variant that is to rest the weight on the knees instead of the feet.
Nighttime routine
All these exercises are very good but they must be accompanied by other nighttime actions to promote sleep.
An hour before going to sleep has passed since you had your last meal.
Do not go to bed reading or watching TV, as this makes us keep the subconscious connected to reading or the program and can cause bad dreams that keep us awake or make us not rest during sleep.
That the room does not have a temperature that is too high or too low.
Pamper your feet with a massage before going to bed, they concentrate about 72,000 nerve endings and refreshing them with almond or lavender oil that has a calming effect is a good option to end the night.
And above all, make sure you have a mattress that’s right for you. If you have any doubts, come to Micolchón and let our sleep professionals advise you, don’t think twice!
