Title: ENGLISH 20-Minute Yoga Routine for Better Sleep: Calm Your Mind and Body
In today’s fast-paced world, finding time to relax and rejuvenate can be challenging. If you’re having trouble sleeping, consider incorporating a short yoga routine into your evening schedule. This article will guide you through a 20-minute English Yoga sequence tailored for better sleep. Let’s dive in!
Warm-up: 5 Minutes
Begin with a gentle warm-up to prepare your body for the yoga poses. This will help to boost blood circulation and enhance flexibility.
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Cat-Cow Pose (Marjaryasana-Bitilasana)
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Downward-Facing Dog (Adho Mukha Svanasana)
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Lunges (Anjaneyasana)
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Pigeon Pose (Eka Pada Rajakapotasana)
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Child’s Pose (Balasana)
Yoga Sequence: 10 Minutes
Now that your body is warmed up, we’ll move into the yoga sequence specifically designed to aid in sleep.
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Legs-Up-The-Wall Pose (Viparita Karani)
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Reclining Hero Pose (Supta Virasana)
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Supported Butterfly Pose (Supta Baddha Konasana)
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Supported Bridge Pose (Setu Bandha Sarvangasana)
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Child’s Pose (Balasana)
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Corpse Pose (Savasana)
Breathing Exercises: 5 Minutes
Finally, we’ll focus on calming the mind through targeted breathing exercises to help you unwind and drift off to sleep.
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Box Breathing
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4-7-8 Breathing Technique
Conclusion
Incorporate this 20-minute English Yoga routine into your evening, and you’ll find a more restful sleep awaiting you. Remember, the key to getting a good night’s sleep is relaxation, both mentally and physically. Enjoy your newfound peace, and sweet dreams!
Recommended Products and Resources
To deepen your practice, consider using a yoga mat and a yoga bolster or pillow for added comfort during your nightly routine. Here are some products that I recommend:
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