DARK EXERCISES for a better sleep

In order to find sleep more easily, gentle yoga exercises can help. They relieve physical and mental tension. In the following you will find my DARK EXERCISES for better sleep. Hold the asanas for about 30 seconds or as long as you like. It is supposed to be relaxing.

If you like music, I can recommend my Shavasana Playlist. You can find the direct link to Spotify under the playlist.


Gomukhasana with Anjali Mudra

Starting from a four-foot-stand, the legs are crossed. The feet are so
far apart, that the buttocks between the heels can be dropped off.
The backs of the feet should be as close as possible to the
of the hip, while the ischial tuberosities do not separate from the ground.
The hands meet at heart height in Anjali Mudra.



One hand grasps from above behind the head downwards while the other hand pulls
from below upwards. The elbow of the upward pointing arm pulls to above and
behind, the upper body remains upright. In the best case, the hands behind your
back meet each other, otherwise give a sock, sleep cap or anything in between.
With it you can also hold the stretch. Repeat both exercises with the other side.


Parivrtta Sukhasana

Now you can put your legs in a more comfortable position. Sit down in a
relaxed cross-legged seat and turn with your exhalation the torso
on one side. The arms pull along. The upper body remains erected
and shoulders deepened. Repeat the twist to the other side as well.


Baddha Konasana

Now bring your soles together and push them along in a pleasant distance
to the bottom. The upper body may fall round forward. If you can’t
lie down completely, put one or more pillows under your head.



Straighten your backs and set your feet down.
The big toes meet under the buttocks.



Now straighten up your thighs and place your hands on your lower back. Bend back.
The thighs should remain at right angles to the lower legs.
Stretch out your arms and reach towards your heels with your hands.



Go to the four-footed stand for compensation.
Here you make the back exhaling alternately round…



… and let him inhale and sag.



After that you can relaxed settle down and stretch your arms far forward.



Turn around and pull your knees to your chest. Alternately the legs move
inhaling away from the body and exhaling towards the body.



For the last exercise, lay your legs down at least hip-width, your feet fall loosely
outwards. Your arms are relaxed and open next to your upper body,
the palms of your hands point outwards.

And if you have made it this far and are still awake, I wish you a good night now, because you will surely slip away into the land of dreams… Namaste!

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