{"id":9953,"date":"2021-07-01T09:40:17","date_gmt":"2021-07-01T07:40:17","guid":{"rendered":"https:\/\/ingredients.saccosystem.com\/yoga-for-better-sleep-our-tips-on-postures-and-techniques\/"},"modified":"2023-12-07T12:57:26","modified_gmt":"2023-12-07T11:57:26","slug":"yoga-for-better-sleep-our-tips-on-postures-and-techniques","status":"publish","type":"post","link":"https:\/\/ingredients.saccosystem.com\/en\/yoga-for-better-sleep-our-tips-on-postures-and-techniques\/","title":{"rendered":"Yoga for better sleep: Our tips on postures and techniques!"},"content":{"rendered":"&#13;\n<p>Giving up the <strong>stress <\/strong>accumulated during the day and <strong>relaxing the body and mind <\/strong>is becoming increasingly difficult. An excellent ally for our well-being is definitely<strong> yoga<\/strong>, which gives all-around benefits by balancing the <strong>breath<\/strong> and improving <strong>muscle tone<\/strong>. To banish the fatigues and tensions of the day, practicing<strong> yoga in the evening&#8211;consistently&#8211;can<\/strong> be an optimal solution, which also conciliates rest and <strong>facilitates sleep<\/strong>.<\/p>&#13;\n\r\n<div class=\"wp-block-spacer\" style=\"height: 50px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n&#13;\n<h2 class=\"wp-block-heading\">The benefits of a good night&#8217;s sleep on our health and everyday life<\/h2>&#13;\n&#13;\n<p>It is generally agreed that a <strong>good night&#8217;s rest<\/strong> is a decisive factor in our <strong>health<\/strong>, as is a healthy diet and proper physical activity. Sleep is also essential for numerous aspects of <strong>brain function,<\/strong> which include cognition, concentration, and productivity, such that a lack of sleep can negatively affect our performance.<\/p>&#13;\n&#13;\n<p>In fact, sleep brings several <strong>benefits to our body and mind<\/strong>, including:<\/p>&#13;\n\r\n<ul class=\"wp-block-list\">&#13;\n<li>Regenerates<strong> energy<\/strong> (physical and mental);<\/li>&#13;\n\r\n\r\n&#13;\n<li>Rebalances <strong>physiological processes<\/strong>;<\/li>&#13;\n\r\n\r\n&#13;\n<li>It restores <strong>enthusiasm<\/strong> and drive to face a new day;<\/li>&#13;\n\r\n\r\n&#13;\n<li>It helps us live in<strong> peace and serenity<\/strong>.<strong> <br\/><\/strong><\/li>&#13;\n<\/ul>\r\n&#13;\n<p>Therefore, <strong>rest<\/strong> is functional for physical and psychological well-being, so it is essential to ensure a good night&#8217;s sleep and to be able to sleep the classic <strong>7 to 8 hours a night<\/strong>, although for optimal rest, not only the amount of time but also the<strong> quality of<\/strong> sleep matters.  <\/p>&#13;\n&#13;\n<p>The <strong>\n  <a href=\"https:\/\/ingredients.saccosystem.com\/en\/tag\/yoga-en\/\">yoga<\/a>\n<\/strong> can be a valuable ally in reconciling sleep and promoting good rest. Some <strong>postures<\/strong> are more suitable than others, as they are particularly aimed at clearing the mind of daily worries, <strong>relieving anxieties<\/strong> and <strong>decontracting the muscles<\/strong>, with particular reference to the shoulders and back.<\/p>&#13;\n&#13;\n<p>For a peaceful and rested awakening, we recommend a few <em>asanas <\/em>(i.e., <strong>postures<\/strong>) that help ward off anxiety and nervousness, find yourself and provide some helpful tips for <strong>better sleep<\/strong>.  <\/p>&#13;\n\r\n<div class=\"wp-block-spacer\" style=\"height: 50px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n&#13;\n<h2 class=\"wp-block-heading\">How to practice yoga at night to get the best sleep<\/h2>&#13;\n&#13;\n<p>A good place to start is to recreate a <strong>comfortable environment<\/strong> and a relaxed atmosphere. A great ally will be <strong>silence<\/strong>; we will need to <strong>dim the lights<\/strong> and, if possible, use candles (scented ones are also fine). Appropriate will also be to place a few drops of<strong> essential oil<\/strong> (lavender and\/or verbena for example) on the pillow to conciliate a good rest, and do <strong>self massages on the temples<\/strong>.<\/p>&#13;\n&#13;\n<p><strong>Initially sit on the bed <\/strong>(with a firm mattress if possible) and bring your attention to your <strong>breathing<\/strong>. Try to have a deeper and deeper breath, to calm and clear the mind of any thoughts.<\/p>&#13;\n&#13;\n<p><strong>Try taking <em>Sukahasana<\/em> ( <\/strong>known as the comfortable position) <strong>now <\/strong>: sitting cross-legged will help you regain calm and <strong>centeredness<\/strong> (it is advisable to put a pillow under the buttocks if you experience discomfort). After a moment of centering (5\/10 minutes) you can focus on the mobility of the <strong>back <\/strong>(fatigued after a long day) and then move on to the rest of the body.<\/p>&#13;\n&#13;\n<p>A key <em>asana<\/em> for releasing tension and relieving heaviness in the head and back is definitely <strong><em>Balasana<\/em> <\/strong>or <strong>child&#8217;s pose<\/strong>, which promotes deep relaxation and internalization. Here&#8217;s how to do it: drop onto a pillow with your chest and rest your forehead or temple. Keep your arms along your sides, and your palms go upward.<\/p>&#13;\n&#13;\n<p>Let go of the tension in your shoulders by trying to relax them, making them fit the bed as naturally as possible. Continue with <strong>\n  <em>Jathara Parivartanasana<\/em>\n<\/strong>: lying on your back, bend your legs upward to knee height.<\/p>&#13;\n&#13;\n<p>Once you reach this position, <strong>let your legs go<\/strong> (keeping them bent) to one side, and then to the other. When you bend your legs to one side, don&#8217;t forget to turn your head to the opposite side.  <\/p>&#13;\n&#13;\n<p>The <strong>relaxed arms should be opened &#8220;crosswise<\/strong>.&#8221; This position is great for relaxing the shoulders, as well as <strong>fighting insomnia<\/strong> by stimulating the nervous system. It is important not to forget to perform it from both sides, and to breathe deeply. The soul of the twists is the breath: only through breathing can we massage the internal organs and blow away stress.<\/p>&#13;\n\r\n<div class=\"wp-block-spacer\" style=\"height: 50px;\" aria-hidden=\"true\">\u00a0<\/div>\r\n&#13;\n<h2 class=\"wp-block-heading\">Not only Yoga: more tips for good sleep and our health<\/h2>&#13;\n&#13;\n<p>Having finished our Yoga practice, still immersed in the magical atmosphere, it is time to enjoy a <strong>good herbal tea<\/strong>. The benefits of a hot drink before bedtime are now known to all, and the only suggestion is to lean toward a pleasant brew that meets our taste buds and gives us a moment of sweetness.  <\/p>&#13;\n&#13;\n<p><strong>Mallow<\/strong> and <strong>verbena<\/strong> represent natural calming agents, <strong>valerian<\/strong> is useful for those who have difficulty sleeping, and <strong>lemon balm<\/strong> has a greater relaxing effect. To best protect our well-being, then, <strong>probiotics<\/strong>, safe allies and necessary accomplices of health, cannot be missed.  <\/p>&#13;\n&#13;\n<p>For the benefits to be real, it is a good idea to <strong>take probiotics as a routine<\/strong>, intervening from within to provide an extra ally for the body to stay <strong>healthy<\/strong>. In fact, <a href=\"https:\/\/ingredients.saccosystem.com\/en\/probiotics-what-lies-behind-this-name\/\">probiotics<\/a> are only able to colonize the intestinal flora when taken regularly and incorporated into <strong>good eating<\/strong> and exercise habits. They should be seen as &#8220;invisible allies that promote well-being and health.&#8221;<\/p>&#13;\n&#13;\n<p>Using <strong>music<\/strong> or a guided meditation, it is time to let a deep <strong>feeling of well-being <\/strong>permeate you and envelop you like a big hug&#8230; <strong>have a good rest everyone<\/strong>!<\/p>&#13;\n","protected":false},"excerpt":{"rendered":"<p>&#13; Giving up the stress accumulated during the day and relaxing the body and mind is becoming increasingly difficult. An excellent ally for our well-being is definitely yoga, which gives all-around benefits by balancing the breath and improving muscle tone. To banish the fatigues and tensions of the day, practicing yoga in the evening&#8211;consistently&#8211;can be [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":9304,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[295],"tags":[33,274,296],"class_list":["post-9953","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-all-health","tag-esercizi","tag-probiotics-en","tag-yoga-en"],"acf":[],"_links":{"self":[{"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/posts\/9953","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/comments?post=9953"}],"version-history":[{"count":3,"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/posts\/9953\/revisions"}],"predecessor-version":[{"id":10002,"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/posts\/9953\/revisions\/10002"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/media\/9304"}],"wp:attachment":[{"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/media?parent=9953"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/categories?post=9953"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ingredients.saccosystem.com\/en\/wp-json\/wp\/v2\/tags?post=9953"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}