4 تمارين تجعلكم تنامون كل الليل مثل طفل صغير !

32

احصل على تحديثات في الوقت الفعلي مباشرة على جهازك ، اشترك الآن.

عندما لا تنامون بالشكل الكافي، إليكم ما يحدث : تفتقرون إلى النشاط، يبدو لكم الناس مزعجين جداً، ولا شيء يفرحكم. وكما أن تأثير قلة النوم مهم على الفكر، فهو كذلك أيضاً على الصحة الجسدية. لهذا السبب، يجب أن تعالجوا هذه المشكلة بالتأكيد.

الضغط النفسي، الساعات الطويلة وراء المقود أو أمام الكمبيوتر، كل هذا يجعل العضلات متصلبة ويمنعكم من الاسترخاء جيداً عند النوم. عندها، ستقضون تقريباً نصف الليل دون التوصل إلى النوم. لمعالجة هذا، يجب أن تتعلموا كيف تسترخون وتريحون عضلاتكم، فهذا سيساعدكم على النوم بسهولة أكبر. سنشرح لكم كيف تفعلون هذا.

1. الباوانموكتاسانا :

الباوانموكتاسانا هي وضعية يوغا مخصصة للتطهير الداخلي. إنها تؤثر على كل العمود الفقري، وخصوصاً أسفل الظهر والفخذين، في خلال دقيقة فقط.
كما أن هذه الوضعية تنظم عمل الأمعاء. لهذا من المفيد أن تمارسوها صباحاً.

التعليمات :
تمددوا على الظهر واسترخوا، ثم اثنوا ركبتيكم. بعدها شدوا بيديكم على ركبتيكم، اضغطوا اليدين بخفة على الركبتين بطريقة تحافظ على الانحناء الطبيعي لأسفل الظهر. اشهقوا وعندما تزفرون الهواء ارفعوا الرأس مع الحفاظ على الكتفين مفتوحتين ومسترخيتين.
الذقن تقترب من عظم القفص الصدري. في خلال الزفير أريحوا الرأس، ومددوا ساقاً بعد الأخرى. تنفسوا بعمق، مع التركيز على حركات الحجاب الحاجز. عند الشهيق. أبعدوا ساقيكم عن جذعكم، وقربوهما مع الزفير. ابقوا في هذه الوضعية مدة دقيقة تقريباً.

2. القدمان على الحائط :

هذه الوضعية تريح الساقين والظهر، ترخي الصدر وتسمح للرئتين بالتزود بالأوكسجين قبل أن تذهبوا للنوم.

التعليمات :
من أجل هذا، ضعوا وسادة بجانب الحائط. تمددوا فوقها، اضغطوا مؤخرتكم على الحائط وارفعوا قدميكم. مدوا ذراعيكم على الجنبين وحاولوا أن تنفخوا صدركم. استرخوا وتنفسوا بهدوء. ابقوا في هذه الوضعية مدة دقيقة أو دقيقتين، ثم أنزلوا ساقيكم.

3. الشفاسانا :

مثلها مثل الباوانموكتاسانا، الشافاسانا هي أيضاً تمرين ممتاز لإرخاء عضلات الجسم. إذا مارستم هذا التمرين بالشكل الصحيح قبل الذهاب للنوم، سيصبح من الأسهل عليكم أن تناموا.

4. جلسات تمرين لعضلات العمود الفقري العميقة:

تمددوا على الظهر، ابعدوا ساقيكم وكذلك ذراعيكم قليلاً، وأديروا راحتي كفيكم نحو الأعلى. ضعوا منشفة مطوية أو طرف الوسادة تحت رأسكم لدعم الرقبة. ارخوا جسمكم بالتدريج من الأسفل إلى الأعلى، ابتداءً من أصابع قدميكم وانتهاءً بأعلى الرأس.
قوموا ب 20 دورة تنفسية (شهيق – زفير) مع تمديد وقتها بالتدريج، ثم توقفوا عن مراقبتها، تنفسوا طبيعياً. شيئاً فشيئاً، ستشعرون بأنكم أقل تعلقاً بكل ما يبقيكم مستيقظين. غطوا أنفسكم لأن النوم لن يتأخر بالوصول.

احصل على تحديثات في الوقت الفعلي مباشرة على جهازك ، اشترك الآن.

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