Do you struggle to fall asleep and sleep is often disturbed? The Yoga runs to help. These asanas, suggested by Daniela Lantincina, Hatha Yoga teacher in Milan, will allow you to calm anxiety and sleep better. Actual before going to bed.
Have a light dinner at least two hours before, turn off your TV, computer and cell phone. Choose a quiet place, adjust the light to be gentle. Keep pillows and a blanket handy.
1. BĀLĀSANA: THE CHILD
Get on your knees on a mat, put your hands down. He inhales, straightening his back and sitting on his heels. He remains for a few moments with the spine well stretched, then brings his forehead to the ground and his arms at his sides. He listens to the breath. Slowly, he lengthens the inhalation feeling it also in the back: at the bottom, at the level of the lumbar; above, between the shoulder blades. Keep an exhalation just as long and let yourself go, feeling the weight of your body, every time you exhale.
Stay in the position for at least 4 minutes.
To be more comfortable: put a pillow in front of your knees and rest your head. You can hug the pillow if it allows you to relax your shoulders more. To let go of the tension in your neck, you can lean your face to the side.
2. SUPTA BADDHA KONĀSANA: THE LYING SLIPPER
Now lie on the ground on your stomach, bend your knees and feel the support of your back. He spreads his arms, palms turned upward. Bring the soles of your feet into contact and let your legs spread apart, letting them fall to the ground. Do not force the position: if the hips do not allow you to be comfortable, place a pillow on each side under the outer thighs, so that it supports you.
If you have lower back discomfort, lift your back a little by leaning on a rolled-up blanket.
Breathe naturally, let go of the tensions of the whole body and keep the inner thighs relaxed. Feel the abdomen rising with the inhale and lower with the exhalation. Stay in this position at least 3 minutes.
3. JATARA PARIVRITTI: THE TORSION OF THE ABDOMEN
From the previous position, using your hands, close your legs and keep them bent. Feel the support of your back again. He brings his arms in line with his shoulders, palm up. He lifts his pelvis slightly and moves it to the right, then exhales and drops his legs to the left. If you want you can look to the right, turning your head. Feel the weight of your body, do not resist the force of gravity. Observe the breath, focusing its movement in this position, in which the chest and abdomen are oriented differently.
If you want to be more comfortable, you can rest your right arm on a folded blanket.
Stay at least 4 minutes, then repeat the position on the other side.
4. SHAVASANA: THE CORPSE
With your back on the ground and your legs bent, listen for the breath. It’s regular? Does the inhalation and exhalation last the same time? Does it flow freely? Maintain attention as you bring your arms to your sides, palm up, and then straighten your legs one after the other, slightly apart. Feel the weight of your whole body on the ground, which becomes heavier each time you exhale. The exhalation is letting go of what we do not need, it is “cleaning”: of carbon dioxide but also of tensions, of recurring thoughts, of anxiety. The face is relaxed, the forehead flattens, the mouth is ajar, the eyelids heavy.
Keep at least 5 minutes.
For more comfort: rest your head and neck on a folded blanket to release tension in the neck, or roll the blanket under your knees if you want to relax your lower back.
(Drawings by Alessandra Scandella)