Bettyoga – Fit in the morning and relaxed in the evening

Who hasn't experienced this: tired in the morning and too fidgety in the evening? Many people's daily lives are overwhelming, sometimes even stressful, making it extremely difficult to find peace and quiet. In this context, it's important to bring awareness and mindfulness into your daily routine as soon as you get up. The same applies in the evening: after work, it's time to relax and prepare well for restful sleep. Yoga can help in both cases. With the right asanas, you'll be awake and fit from the very first minute of your morning. In the evening, it's all about winding down with gentle Yin Yoga asanas .

In this article you will learn the best exercises and most important information about relaxation with yoga.

Gentle morning routine: Why are yoga exercises in bed useful in the morning?

Many people wake up in the morning feeling very tired. If this is the case for you, you can take advantage of the exclusive benefits of yoga. For these simple yoga exercises, you don't need any special yoga props —just sufficient motivation, your bed, a yoga mat , and your body.

The advantages of this leisurely start to the day are:

• With gentle exercises, such as Ashtanga Yoga, you can invite more relaxation, energy, and mindfulness. This is helpful for increasing awareness and focusing more on yourself. This is the perfect way to start your day.
• The morning routine doesn't have to be long; experience shows that just five minutes is enough to make a noticeable difference in your well-being.
• Studies show that yoga has a positive effect on serotonin levels, which is why you should definitely incorporate more yoga into your daily routine if you're suffering from depression. Many people also report the positive effects of a yoga session on anxiety.
• Gentle yoga exercises help stimulate blood circulation in your body and thus bring more oxygen to the cells.
• When doing a yoga sequence in bed, it is beneficial to breathe deeply to bring as much oxygen as possible into your circulation.
• Deep breathing can also have a positive effect on your cognitive abilities – anyone who has an intensive job in front of a computer will benefit greatly from it.

The best yoga exercises for your morning routine

In the following section, you will learn the most important asanas that are ideal for your relaxed morning:

a) Knee to chest

For this exercise, lie comfortably on your bed or on your rolled-out yoga mat and pull one leg toward you while keeping the other stretched out. Want to work your abdominal muscles first thing in the morning? Then tighten your stomach and lift your outstretched leg and shoulders slightly. Ideally, you should feel a slight tension in your core. If you're still tired when you wake up, skip this part.

b) Bridge

Lie on your back. Place your feet hip-width apart and push your hips upward. Your upper body lifts off the floor, leaving only your shoulders, head, and arms on the floor. The benefit of this exercise is that you activate your lymphatic system and feel the muscles in your legs and buttocks. The energy flows to these areas and strengthens your entire body.

c) Happy Baby Pose

This exercise is ideal for stretching the hips. Lie on your back. Then bend your legs and lift them in the air with the soles of your feet facing upwards. Pull your knees toward the floor. Grab your left and right legs with your hands. Feel the stretch in your hips. Keep your back flat on the floor. If you like, you can rock from left to right. It's important to pay attention to your breathing at all times.

d) Stretching

To adequately stretch your entire body, it's best to assume a standing position. Stand with both feet on the floor and raise your arms. Now bend your entire upper body to the left and then to the right.

Fall asleep wonderfully: Yoga for restful sleep

To sleep as deeply as possible, it's important to calm your mind. This is best achieved with a mindful evening routine and the best yoga exercises. Before going to bed, it's important to relax – the asanas from Buddhist teachings can help you with this.

Why does yoga help you sleep better?

Yoga has a special effect on the body, mind, and soul. Many people are burdened by overwhelming emotions and thoughts, which prevents them from getting a deep, restful sleep. The right asanas, along with meditation on a comfortable cushion , can help reduce stress, mental strain, and the whirl of thoughts, improving one's mental state.

In the process, blockages are released and new thought patterns are formed. Joy, mindfulness, and gratitude are invited.

The best yoga exercises for at home

If you are looking for specific yoga exercises to improve your sleep disorder and overall sleep quality, you can try the following:

a) Supported fish

Lie on your back and support your upper back with a pillow. Your arms are outstretched. Now lie on the floor for a few breaths. Breathe in and out deeply.

b) Forward bend while sitting

In this exercise, sit upright and, as you inhale, bend your upper body forward. Try to grasp your knee, calf, or toes with your fingers. Stay here for a few breaths.

c) Sphinx

This exercise is perfect for relaxation, opening your heart, and strengthening your back. Lie on your stomach and place your arms forward, with your forearms and palms resting on the ground. Stretch your legs back. Lift your upper body slightly, making sure your neck doesn't fall backward. Stay in this heart-opening position for a few breaths, breathing in and out deeply. This exercise for restful sleep is easy to understand and perform, making it suitable even for beginners.

If you incorporate a few of these exercise sequences in the morning and evening, you'll notice a difference. Give it a try.

Do you already practice yoga? If so, do you prefer it in the morning or evening?