When you return home after a particularly busy day, it is often difficult to even rest ; one is so tired that body and mind do not welcome the restorative power of the bed. Thoughts continue to swarm without peace and, consequently, one is stiffened, tense.
In these cases, it is wise to accept one's attitude at that moment and to implement strategies to dissipate the negative energies that inhabit body and mind and prevent one from enjoying a well-deserved rest.
We therefore suggest a series of asanas to be performed in the evening like a ritual thought for all those times when you are discharged or nervous to make sure that the time for rest is really a regenerating time.
A short sequence for evening yoga
The yoga sequence that we propose you can implement it are not in the scenario designed in the introduction, but make it yours to slip into sleep in a more gentle and relaxed way. Your body will advise you on which aspect of the practice to focus more on based on the psycho-physical sensations you feel.
A shower to drain away the remains of the external reality clinging to the skin; comfortable clothes to feel at home, an indulgent dimension with aesthetics; a music suitable for creating a welcoming environment. The ingredients are all there now!
As always before every yogic moment, we sit cross-legged to gather and center ourselves. Let us focus on the breath for a few minutes performing a simple breathing exercise such as ujjayi or nadi shodana .
- Let's start with the neck circumferences, wide and slow: the neck is one of the most common catalysts of tensions. We always keep the attention to the breath and the eyes closed.
- The right hand rests on the left knee and the left hand is positioned behind the back with the head looking over the shoulder: a gentle twist to begin to loosen the stiffeners of the column (also perform on the other side).
- We carry ourselves with our backs to the ground and we bring our knees to the chest, wanting to swing a few seconds to the right and left. If possible, the chin is towards the sternum.
- From this position, we raise the legs upwards (even resting them on the wall) together with the arms: we thus assume the position of the pillar .
- At this point, it is possible to opt for an asana depending on what you perceive that the body requires: to loosen the hips, shoulders, back, legs. We propose you adho mukha svanasana ( the position of the dog that looks down, as in the photo ) and to follow the position of the child for rest.
- We will now dedicate ourselves to a few minutes of meditation: therefore we will take ourselves seated with concentration on the breath; if we want we can take one of the breathing exercises (maybe the one we didn't do) and run it. Meditation can happen in the way that is most congenial to us: reciting a mantra, focusing on an image, on the breath, on the flame.
- Finally, a few minutes of complete relaxation in Savasana : you can simply lie on the ground trying to relax every part of the body or you can take advantage of the many guided relaxation audio also available for free online in Italian.
Discover relaxation yoga positions
Tips for performing asanas in the evening
What we have outlined is a standard sequence hypothesis that can be extremely personalized . Below we will give you some advice starting from this basis, but consider it a plastic material to model, preferably, with your yoga teacher depending on your needs or your preferences.
- Between one exercise and another, always take minutes of awareness and concentration, without running.
- Maintenance times, as always, vary enormously from person to person. We remind you not to overdo it and to respect the limits that the body places at that moment. Depending on the particular mood of each session, you can decide whether to expand, for example, the meditative part or concentrate on the asanas, perhaps keeping them for a longer time.
- Candles, incense, adequate music : they are small expedients useful for creating an environment conducive to concentration. A warm, silent and welcoming place will facilitate the practice and allow you to enjoy it in full.
Once your sequence is done, relax, reconcile and calm, we invite you not to break this atmosphere of peace with excessively exciting activities. Devote yourself to yourself in the way you think best or turn off the light and slide directly under the covers.
