Wellness
Late-night workout for a deeper sleep
A gentle, yoga-inspired night workout that allows stretching and relaxation and prepares you for a good night's sleep.
A gentle, yoga-inspired night workout that allows stretching and relaxation and prepares you for a good night's sleep.
Posted on Lifestyle And tagged workout, stretch, night, sleep, yoga
Not only are these nightly workout ideas ideal for people with busy schedules, they also offer a wide range of benefits. Contrary to the myth that working out at night keeps you awake, one advantage is definitely a better night's sleep. A study by the National Sleep Foundation has shown that people who exercise in the evening sleep deeper and longer than those who exercise in the morning or afternoon.
Working out late in the evening is perfect for switching off and relaxing after a busy day. You can reward yourself with a delicious post-workout dinner and shower and then fall asleep faster because your body is satisfactorily exhausted. Are you there? Do this gentle workout when the sun sets and you'll feel completely rested when it rises again:
How to do it:
● Place your right knee and calf flat on the floor and lean forward with your left knee over your left foot.
● Raise your right arm up towards the ceiling for a full body stretch and hold for 30 seconds.
● Rest for 10 seconds and repeat on the other side
How to do it:
● Stand up straight and with your feet hip-width apart, tense your abdominal muscles and relax your shoulders.
● Bend your right leg and hold your right foot with your left hand and bring your heel toward your buttocks.
● Hold for 30 seconds, rest for 10 seconds and repeat with the other leg.
How to do it:
● The starting position is on hands and knees with wrists directly below shoulders and knees below hips.
● Straighten your elbows, spread your fingers wide and press them into your mat. Make sure your shoulders and upper back soften.
● Breathe out and lift your knees off the floor. Raise your hips and imagine them being pulled back by your thighs.
● Straighten your legs (but not your knees) and hold for 30 seconds.
How to do it:
● Sit on the floor with your legs extended outwards. Bend your left leg and extend your right leg.
● Grab your right foot with your right hand and go into the extension, lifting your left arm toward the ceiling. Feel this wonderful stretch on the left side.
● Hold for 30 seconds, pause for 10 seconds and repeat on the other side.
How to do it:
● Sit cross-legged and with your back straight, your head straight.
● Slowly tilt your head toward your right shoulder until you feel a stretch in the side of your neck. Use your right hand to guide and support your head.
● Hold for 30 seconds, then slowly turn your head forward and rest for 10 seconds.
● Repeat on the left side.
How to do it:
● Kneel on a mat with your butt on your heels.
● Place your toes together and open your knees until they're hip-wide apart.
● Stretch your upper body forward, across your thighs, and rest your forehead on the mat.
● Leave your arms soft at your sides or stretch them out in front of you. Do what feels better.
● Breathe in and out deeply for 30 seconds
How to do it:
● Lie flat on your stomach and stretch your arms out to the sides.
● Extend your legs and keep your feet together.
● Rotate your pelvis and bend your left knee by moving the heel of your left foot toward your right hand.
● Hold the position for 30 seconds and then return to the starting position.
● Rest for 10 seconds and repeat on the other side
How to do it:
● Lie on your right side with your body straight.
● Bend your left leg and lift your left knee up, keeping your right leg straight.
● Straighten your left leg until your left knee hits the ground and push it down with your right hand.
● Hold this position for 30 seconds, inhale and exhale deeply.
● Rest for 10 seconds and repeat on the other side
Posted on Lifestyle And tagged workout, stretch, night, sleep, yoga.
Lorem ipsum dolor sit amet consectetur. Nisi odio purus pellentesque risus suspendisse donec.
.avif)
