{"id":23137,"date":"2019-07-04T17:49:07","date_gmt":"2019-07-04T17:49:07","guid":{"rendered":"http:\/\/herbalmedicinebook.com\/?p=822"},"modified":"2019-07-04T17:49:07","modified_gmt":"2019-07-04T17:49:07","slug":"do-this-movement-every-night-before-going-to-bed-your-body-will-change-in-no-time","status":"publish","type":"post","link":"https:\/\/mrhealthyalternative.com\/?p=23137","title":{"rendered":"DO This Movement Every Night Before Going To Bed, Your Body Will Change In No Time!"},"content":{"rendered":"<div class=\"63d509947b33dea96ed9a09b2482b63d\" data-index=\"1\" style=\"float: none; margin:10px 0 10px 0; text-align:center;\">\n<div data-type=\"_mgwidget\" data-widget-id=\"1554417\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n<\/div>\n<header class=\"entry-header\">\n<p class=\"entry-title\">If you often struggle to fall asleep, you\u2019re not alone: lots of people toss and turn for hours in bed before finally drifting off and getting some actual rest. When it happens regularly you can end up feeling constantly tired during the day, possibly overusing sugar and coffee to stay awake, and even getting depressed and gaining weight as a result. That\u2019s serious! Doing the following yoga poses before bed will help you fall asleep (and stay asleep). They\u2019re all quite simple, so even if you\u2019ve\u00a0<span id=\"IL_AD9\" class=\"IL_AD\">never done<\/span>\u00a0any yoga and don\u2019t think of yourself as \u201cflexible,\u201d you\u2019ll be able to\u00a0<span id=\"IL_AD8\" class=\"IL_AD\">master<\/span>\u00a0these without a problem.More and more scientific studies have shown the\u00a0<span id=\"IL_AD2\" class=\"IL_AD\">health benefits<\/span>\u00a0of yoga so why not take advantage?! You have nothing to lose\u2026<\/p>\n<\/header>\n<div class=\"entry-content\">\n<div class=\"post-description\">\n<p>the first time you do these poses, it\u2019s good not to stay in them too long. One minute is\u00a0<span id=\"IL_AD11\" class=\"IL_AD\">plenty<\/span>. Later, you can extend the pose to five minutes or even longer.<\/p>\n<\/div>\n<div class=\"post-title\">\n<h3><strong>Balasana \u2013 Child\u2019s Pose<\/strong><\/h3>\n<p>If you have knee problems, this one probably isn\u2019t a good idea. But for everyone else, this pose will relax your nervous system, back, shoulders, belly, and your mind.If your rear end doesn\u2019t\u00a0<span id=\"IL_AD12\" class=\"IL_AD\">reach<\/span>\u00a0your heels,\u00a0<span id=\"IL_AD3\" class=\"IL_AD\">fold<\/span>\u00a0a blanket a few times over and tuck it under your bum so you can really let go. You can stretch your arms out in front of you or let them relax at your sides. Set an alarm so you know when to come out of the pose. While you\u2019re in the Child\u2019s Pose be sure to breathe deeply, especially into your back.<\/p>\n<h3><strong>Supta Baddha Konasana \u2014 Bound Angle Reclining Pose<\/strong><\/h3>\n<div class=\"post-details-list\">\n<div class=\"post-description\">\n<p>Some people call this the butterfly pose: lying on your back, prop up your knees, place the soles of your feet together and gently let your knees fall away to the sides.Most of us can\u2019t lie flat in this pose. Our knees will be at least a few\u00a0<span id=\"IL_AD4\" class=\"IL_AD\">inches away<\/span>\u00a0from the ground. So to relax, put a stack of books or a rolled up blanket or\u00a0<span id=\"IL_AD10\" class=\"IL_AD\">pillow<\/span>\u00a0under each knee. Let your arms splay out at your sides, totally relaxed as well. Breathe all the way in to your\u00a0<span id=\"IL_AD7\" class=\"IL_AD\">lower<\/span>\u00a0belly.<\/p>\n<\/div>\n<\/div>\n<div class=\"post-details-list\">\n<div class=\"post-title\">\n<h3><strong>Back roll<\/strong><\/h3>\n<p>Lying on your back, take hold of your knees (or if you can reach, all the way around your shins as pictured here). Rock gently from side to side. It\u2019s a great way to stretch and massage your lower back after a long day. Let your legs and feet completely relax. At the same time, let your shoulders melt toward the ground \u2014 be sure not to tense them while holding your knees. And of course, breathe deeply.<\/p>\n<div class=\"post-details-list\">\n<div class=\"post-title\">\n<h3><strong>Supta Matsyendrasana \u2013 Reclining Spinal Twist<\/strong><\/h3>\n<p>Lying on your back, prop up your knees and then let them fall over to the right side. You can stabilize your legs by holding the left thigh with your right hand. But at the same time, stretch your\u00a0<span id=\"IL_AD6\" class=\"IL_AD\">left arm<\/span>\u00a0out to the left and gently\u00a0<span id=\"IL_AD1\" class=\"IL_AD\">roll<\/span>\u00a0your head to the left.Here too, you want both shoulders to relax into the ground as much as possible. And yes, breathe! Then repeat the pose on the other side.<\/p>\n<h3><strong>Matsyasana \u2013 Fish Pose<\/strong><\/h3>\n<p>Lying on your back with your arms on the ground at your sides, slide your hands \u2014 palms down \u2014 under your rear end. As you slide them, start to press the whole lower arms into the ground while bending your elbows. The effect is to lift your upper body gently upward and open your chest.You can hold your head up, if your throat and neck are uncomfortable, or gently let your head fall backward toward the ground. Take five to ten deep breaths and then carefully remove your hands from under you. Lie flat and enjoy the open sensation in your chest.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div>","protected":false},"excerpt":{"rendered":"<p>If you often struggle to fall asleep, you\u2019re not alone: lots of people toss and turn for hours in bed before finally drifting off and getting some actual rest. When it happens regularly you can end up feeling constantly tired during the day, possibly overusing sugar and coffee to stay awake, and even getting depressed &#8230; <a title=\"DO This Movement Every Night Before Going To Bed, Your Body Will Change In No Time!\" class=\"read-more\" href=\"https:\/\/mrhealthyalternative.com\/?p=23137\" aria-label=\"Read more about DO This Movement Every Night Before Going To Bed, Your Body Will Change In No Time!\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":1271,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[123,124],"tags":[],"class_list":["post-23137","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-john","category-natural-remedies-box"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts\/23137","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=23137"}],"version-history":[{"count":0,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/wp\/v2\/posts\/23137\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=\/"}],"wp:attachment":[{"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=23137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=23137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mrhealthyalternative.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=23137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}