Stretching and breathing before sleep
Every person sleeps in the most comfortable position. People who snore during sleep most likely sleep on their backs (because the force of gravity pushes the air down). People who have a problem with snoring should sleep on their side. Place a pillow between your legs (if you sleep on your side) to reduce pressure on your lower back. Use a memory foam mattress topper if you have hip pain. Yoga exercises help to establish sleep and harmony of mind and body.
Doctor Edward Wel invented the 4-7-8 breathing technique. It is ideal for quick and efficient relaxation of the mind and body and help for easier sleep.
- Exhale all the air through your mouth making a loud “sh-shsh” sound.
- close your mouth. Breathe in slowly through your nose while mentally counting to 4.
- hold your breath while counting to 7.
- exhale all the air through your mouth making a loud sound while mentally counting to 8.
- this was a sigh. Now inhale again and repeat everything 3 more times. There should be 4 breaths in total.
- Lean your back against the wall and your legs to the side – this position facilitates digestion and pressure on the spine. Lie on your back and press your knees to your chest. Then switch both legs to one side so that the lower knee touches the floor. Let the other knee rest on the lower knee. Feet should be on the floor. Stay for 30 seconds and switch sides.
- Legs against the wall – this position is good for the heart and circulation. Lie down with your thighs touching the floor. Raise your legs up and lean against the wall. Straighten your legs as much as you can together with the lower pelvic bones as close to the wall as possible. Place your hands on your stomach. Breathe slowly and deeply. Stay like this for 1 minute to start with, but gradually increase the time until you can last 10 to 20 minutes like this
- Keep the big toe down – this position is good for stretching the tendons, knees, lower back, as well as the lower part of the pelvis (which contributes to a better centering of the body). Lie on the floor with your knees bent with your feet resting on the floor. Wrap the part of the foot under the toes of the right foot with a tape or belt. Lift your leg in the air and straighten it at the knee. Place the other leg as close to the floor as possible. Stay like this for 10 inhales and exhales. Do the exercise with the other leg.