Sleep is a condition in which the body is fully restored and relaxed. If you want to manage to sleep more for the same amount of time, feel better in the morning and normalize your rest regime in general, refer to the yoga complex before going to bed for beginners. Do not forget that for 3 hours before bedtime one should eat for the last time, the bedroom should be ventilated, and go to sleep in a relaxed state.
Exercise of yoga before bedtime - Sirshasana
Start with a simple relaxation lying on your back. Smoothly inhale and exhale, imagining that the air does not come out of the nose, but from different organs - backs, toes, etc.
Actually Sirshasana is a stand on the head. Stand on the head against the wall and stand for as long as possible. Ideally, this time should be brought from 30 seconds to 3 minutes.
Relaxing yoga before going to bed: Bhujangasana
Start again with relaxation for a minute, and then go to the "cobra pose". To do this, first lie on your stomach, resting your palms on the floor and bringing your elbows together behind your back. The chin should go gently on the floor, and then gently lift the head and tilt it as far as you can. Imagine that you are dragging your chin to the coccyx, keep the pose for 1-2 minutes. Then, pull the neck forward. If you want to quickly fall asleep, the last movement should be missed, and just relax.
Yoga at bedtime: Viparitakarani mudra
Take a familiar "birch" posture from childhood: lie on your back, tear your legs off the floor and, resting your hands on the lower back, and elbows on the floor, keep your legs in a vertical position. The chin should not rest on the chest. Just 2 minutes in this position - and you have prepared your body for sleep.
Ideally, the transition from one exercise to another should be as smooth and calm as possible. The sooner you begin to get something continuous from these three exercises, the sooner you will learn how deep and quiet sleep Yoga sleeps.