[Music] for tricks to sleep all night like a baby once you don't get enough sleep that's it you seem terribly annoying work stalls and the future seems unattractive lots of stress I bowed i nee mia hours spent to the computer it all makes our back muscles stiff and prevents us from relaxing before sleep that's why we toss and turn for hours before getting a shallow and troubled sleep the problem is solved here are several simple but effective tricks for back muscle relief to fall asleep fast you can do them right on the bed and they'll
suit people with any level of fitness remember that you need to perform all of these four exercises to get sound sleep one wind-relieving pose pawan macht asana or wind-relieving pose relieves the entire spine especially the lower back and thighs in a minute also this yoga pose regulates the work of the intestine as you can guess by its name therefore it's useful to do in the morning how to do it lie on your back and relax bend your knees reach your hands forward on the inhale and wrap your knees on the exhale hug your knees pressing
them to your stomach breathe deeply concentrating on the work of your diaphragm on the inhale your legs move away from your torso and on the exhale they approach it stay in this position for eight to ten breaths about one minute [Music] two feet on the wall this position rests the legs and back opens the chest and allows the lungs to be satiated with oxygen before going to bed how to do it place a folded pillow next to the wall or at the end of the bed lie down on it and press your buttocks against the
wall or at the end of the bed lift your feet to the wall spread your arms to the sides and try to open your chest relax and breathe calmly stay in this pose for one to two minutes and then lower your legs three wave exercises wave exercises allow you to relax your back even more they get to the deep muscles of the spine located under the surface layers the exercise consists of two steps step number one lie on your back and put small rolled towels under your waist and neck swing your feet from side to
side staying as relaxed as possible at the same time shake your head from side to side without straining your neck and back movements can be turned in the same direction or in the opposite whichever is more convenient for you try to relax completely and feel the wave of vibrations along your spine do the exercise for one minute step number two lie on your stomach arms at your sides and toes resting on the bed put a pillow or towel under your forehead shake your feet from side to side and feel how the wave is transmitted to
your relaxed body do the movements for one minute [Music] for savasana if you do this exercise properly before bed it'll be really easy to fall asleep here's how to do it lie down on your back and slightly spread your legs place your hands palms up put a folded towel or the edge of the pillow under your head and neck relax your body gradually from the bottom up starting with your toes and ending with the top of your head do 20 respiratory cycles gradually prolonging inhales and exhales and then stop controlling them breathe as you want
watch your thoughts floating by but don't try to concentrate on this you'll feel how the world is vanishing and your whole body is as relaxed as possible it's time to cover yourself with a blanket and go to sleep do you know other tricks to fall asleep faster share them in the comments below don't forget to hit the like button and click subscribe to stay on the bright side of life [Music]
