Throughout the day, we constantly experience stress and worries about work, personal life and other issues that persist even in the evening and during sleeps. While the body rests, the brain continues to process various situations, affecting sleep quality and reducing productivity. An exhausted and physically tense person cannot fully engage in work or mental and physical tasks. Therefore, for a restful sleep, it is recommended to practice evening yoga regularly, which will help:
- Reduce muscle tension after a workday.
During yoga practice, all muscles are engaged, including those that have not been previously worked out. Yoga focuses on performing mindfully deficient movements and minimizing the risk of injury. Therefore, regular participation in such practices promotes overall mobility, flexibility, endurance and muscle strengthening. Yoga helps us not only to overcome pain, but also to provide recovery and relaxation for the muscles.
- Calm the nervous system and achieve balance.
Regular yoga practice positively affects a person’s mental state, productivity, helping to restore concentration, alleviate excessive nervous tension and improve stress management skills. All of this is very important for people who lead an active lifestyle. During asana practice, it is necessary to fully concentrate on your sensations, clear your mind of negative thoughts and stop thinking about pressing problems. Some exercises may initially feel uncomfortable and cause tension, but if you fully relax, you will feel how your body rests from constant strain.
To restore productivity quickly and overcome daytime drowsiness, it is also recommended taking Waklert and Modavigil. Studies show that people who use these medications can handle complex tasks better and perform work requiring significant time and energy more effectively.
- Improve the process of falling asleep.
Yoga includes various breathing practices that help, firstly, cope with insomnia, and secondly, wake up quickly and feel refreshed. For example, to prepare for sleep, take a deep breath for a count of 10, rounding your stomach as much as possible and exhale for the same count, pressing your stomach towards your spine. This practice helps prepare the body for sleep and regulates the falling asleep process.
Generally, yoga is harmless and considered a safe form of physical activity for healthy individuals when practiced correctly and under the guidance of a qualified instructor. However, if you decide to practice on your own at home, follow these rules:
- Choose the right time for yoga. From a biorhythm activity perspective, the optimal period for evening meditation and yoga is from 10 p.m. to 11 p.m.
- Try to practice in the fresh air. Before starting your session, make sure to ventilate the room well and use air ionizers with aromatic oils to create a pleasant atmosphere in your home.
- Avoid overeating before exercising. Dinner should be light and consist of protein-rich foods (such as cheese, low-fat yogurt, steamed fish or vegetables). Portion sizes should be adjusted to individual needs, but you should not feel overly full or heavy in your stomach before your practice.
- Don’t overexert yourself and perform exercises sequentially. Do not include asanas in your evening routine that cause discomfort.
- Create a pleasant environment. For quick relaxation, you can play calming music, use dim lighting and invest in a comfortable yoga mat. If you don’t have a special mat, laying a blanket on the floor will suffice. This helps avoid uncomfortable sensations from the pressure of your body on a hard surface.
