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Obwohl einige Arten von Yoga (wie Vinyasa Yoga mit Sonnengruß) kann als kräftig werden und sollte vor dem Schlafengehen vermieden werden, üben ein paar sanfte, Entspannung induzieren Haltungen, zusammen mit tiefer Atmung, kann helfen bereit, Ihnen für eine gute Nachtruhe. Halten Sie eine Yoga-Matte aufgerollt neben Ihrem Bett und verbringen ca. 20 Minuten vor dem Schlafengehen die Durchführung diese poses.Though nicht als Körperhaltung selbst, ist die Praxis der Atmung im Yoga ein wichtiger Faktor in seine beruhigende Wirkung auf das Gehirn und Körper. Zur Stabilisierung und Stärkung des Nervensystems, Ich mag, um auf der einfachen und aus Fluss des Atems zu konzentrieren, sagt Dr. Vor dem Umzug in Ihrer körperlichen Haltungen, der ein paar Minuten dauern, um Ihre Atmung zu etablieren. Sitzen in einer komfortablen Place, atmen Sie ein und durch die Nase bis zu 25 Mal, eine Verlängerung der Ausatmung so viel wie möglich. Temani Aldine, zertifizierter Yogalehrer und Vizepräsident der Kommunikation bei Sedona, Arizona. Basierte Dahn Yoga empfiehlt Bauchatmung Zeichnen der Atem tief in den Bauch und ließ es mit jedem einatmen erweitern und dann ausatmen vollständig, so dass Sie den Nabel zieht in Richtung Ihrer spine.Deep Breathing in Kundalini Yoga (VIDEO) 2. Held PoseAlthough seinen Namen klingt anregend, verbringen einige Minuten in Held Pose vor dem Schlafengehen kann helfen, zu entspannen. Die Pose ist einfach: Setzen Sie im japanischen Stil, mit gebeugten Knien und die Beine unter Ihnen gefaltet. Die Oberseiten der Füße sollten flach auf dem Boden stehen und Ihre Wirbelsäule sollte gerade mit den Schultern und Kopf über Ihre Hüften ausgerichtet werden. Ist dies zu viel Druck auf die Knie, legen Sie einen Block oder Kissen zwischen Ihren Füßen und ruhen Sie Ihr Gesäß auf sie. Hero Pose ist für Beruhigung, sagt zertifizierte Yogalehrerin, Temani Aldine. Es hilft, Sie körperlich und emotional stabil. Aldine sagt auch, dass Sitzen in der Place stimuliert Druckpunkte auf den Gipfeln der Füße, die Gesamtkörper relaxation.3 fördern. Stehend Vorwärts BendStand mit den Füßen hüftbreit auseinander und falten vorne an den Hüften und erreichte den Fingerspitzen auf den Boden. Halten Sie eine leichte Biegung in den Beinen und Ruhe Ihre Rippen auf den Oberschenkeln. Beugen Sie beide Arme und Greifer gegenüberliegenden Ellbogen mit gegenüberliegenden Händen, lassen Sie Ihre Oberkörper völlig entspannen. Weiter empfiehlt Dr. Laurence Lisa Lebreton mit den Fingerspitzen sanft abbürsten die Rückseite des Kopfes. Entfernen Sie manuell den Rückstand, den großen Worry des Tages aus Ihrem Körper. Es ist fast, als ob Sie alle um Sie herum putzen konnte sie die Energie, sagt Lebreton. Wenn Sie in den Hals oder Schultern oder ein Spannungskopfschmerz haben eine Menge Spannung, empfiehlt Lebreton drücken den Daumen entlang der Hinterhauptbein an der Basis Ihrer skull.four. Cat Cow PoseThis Pose betont entspannten und Verlängerung der Wirbelsäule, sagt zertifizierte Yogalehrerin, Temani Aldine. Um die Pose zu tun, bekommen auf Ihren Händen und Knien mit Ihren Handgelenken direkt unter den Schultern und die Knie direkt unter den Hüften. Die Atmung ist essentiell in dieser, sagt Aldine. Während Sie einatmen, sanft fallen Ihren Bauch in Richtung Boden, wie Sie Ihren Kopf und Steißbein zur Decke heben. Kehren Sie die Bewegung, Ausatmen tief wie Sie rund um Ihre Wirbelsäule, stopfte das Kinn in Richtung Brust. In der heutigen Lebensweise, eine Menge Spannung im Rücken halten Menschen, Aldine stellt. Die Körperhaltung, die Ihnen helfen Ihren Rücken bewegen und strecken Sie Ihren Rücken wird Ihnen helfen, tiefer Ruhe zu bekommen. Wie macht guy eine Katze Kuh-Haltung (VIDEO) 5. Plow PoseCertified Yoga-Lehrer, Temani Aldine empfiehlt eine Variante Pflug, dass konzentriert sich auf tiefe Bauchatmung. Um in dieser etwas fortgeschritteneren Haltung zu bekommen, auf dem Rücken liegen und bringen Sie Ihre Beine nach oben und über den Oberkörper, so dass Sie Ihre Füße oder Kälber zu greifen. Sie müssen nicht den ganzen Weg in die Vollpflug-Stellung gehen, aber Aldine sagt, es ist wichtig, um Ihre Schultern fest auf dem Boden zu halten, während die Aufhebung Steißbein. Der Schwerpunkt der Ihr Gewicht sollte in der Mitte des Rückens sein, direkt unter den Schultern, die auch ein wichtiges Druckpunkt, sagt Aldine. Wenn Sie diese Druckpunkt zu öffnen, erstellt es eine tiefere Atmung und Entspannung. 6. Kindposition Wir müssen es jedem beibringen, Dr. Laurence Lisa Lebreton sagt über Kindes Pose, die sie empfiehlt, sitzt für einige Minuten vor dem Schlafengehen. Um in die Pose zu bekommen, sitzen im japanischen Stil und dann bringen Sie Ihre Knie auseinander sehr breit, halten Sie Ihre großen Zehen berühren. Senken Sie Ihren Oberkörper nach unten und ruhen deine Stirn auf dem Boden. Weil wir drücken unseren Kopf nach unten, es ist wirklich beruhigt das Nervensystem, sagt Lebreton. Halten Sie Ihr Kern engagiert und strecken Sie die Arme aus vor Ihnen oder entlang den Seiten. Lebreton betont auch, dass Ihr Gesäß sollte berühren Sie die Fersen in dieser Pose, wenn möglich. Wenn das nicht möglich ist, nehmen Sie ein Kissen oder Nackenrolle und legen Sie sie hinter dem Rücken der Knie an die Sit bones.7 erhöhen. Erweiterte letzte Ruhe PostureThis kann zu einfach scheint wirksam zu sein, sondern eine zertifizierte Yogalehrerin, Temani Aldine, stellt sicher, dass dabei diese Haltung vor dem Schlafengehen wird auf einem erholsamen Schlaf zu bringen. Um diese Pose, auf dem Rücken liegen zu tun, verlängern Sie Ihre Arme über den Kopf und zeigen Sie dann den Zeigefingern. Sie erstellen eine Linie von den Füßen den ganzen Weg bis die Arme, Ellenbogen und diese Zeigefinger, und das wirklich hilft, den oberen Rücken zu entspannen, sagt Aldine. Viele Menschen halten die Spannung in den oberen Rücken, so kann dies dazu beitragen entspannen sich und fördern die Entspannung. Aldine empfiehlt gerade natürlich Atmen in dieser Haltung, die sich auf entspann Ihre Arme über den Kopf und Gefühl Ihre Schultern entspannen. Das einzige, was Sie zu strecken müssen, ist den Zeigefingern. Es hilft wirklich, um die Wirbelsäule und den oberen Rücken zu entspannen. 8. Legs Up the Wall PoseIn Umkehrstellungen, wie zB die Beine bis die Wand stellen, stürzt das Blut zurück in Richtung Herz und Kopf, der Dr. Laurence Lisa Lebreton, beschreibt als Aufräumen your head und sagt, ist sehr effektiv bei der Linderung von Tension . Um in die Pose zu bekommen, auf dem Boden sitzen senkrecht an einer Wand. Schwingen Sie Ihre Beine hoch, so dass Ihr Gesäß sind quadratisch mit der Wand und so nah wie möglich beim Ausruhen Ihren gesamten Rücken auf dem Boden. Strecken Sie die Beine bis zur Wand. Sie können eine Kopfkissen legen oder zu stärken unter den Hüften, um diese Pose ein wenig einfacher und unterstützt. Strecken Sie die Arme neben dem Körper mit den Handflächen nach oben zeigen. Lebreton empfiehlt, hier zu bleiben, so lange wie Sie können, aber sagt, dass fünf Minuten great.9. TwistDrawing auf ihrem Hintergrund in ganzheitlichen Medizin, zertifiziert Yogalehrer Dr. Laurence Lisa Lebreton empfiehlt die Durchführung einer Torsion um die Milz, die sie sagt, in der traditionellen chinesischen Medizin zu komprimieren gilt für die Verdauung zuständig nicht nur Nahrung, sondern des Tages, die Verdauung von dem, was vor sich geht. (In der traditionellen chinesischen Medizin, die Milz kann enger mit der Bauchspeicheldrüse gleichgesetzt werden, anstatt der westlichen Milz, deren Hauptfunktion ist einfach zu Blut speichern.) Ein paar Minuten zu verbringen, in einer Wendung, Lebreton sagt, können Sie wegzuräumen einige helfen der geistigen Trümmer, die es schwerer ruhig schlafen lässt. Um diese Wendung durchführen, auf dem Rücken liegend, strecken Sie die Arme aus, um beiden Seiten mit den Handflächen nach unten, so dass Sie Ihrem Körper eine T bildet Zeichnen Sie Ihre Knie zur Brust und halten Sie Ihre Schultern auf dem Boden, fallen die Knie nach rechts, wie Sie Ihren Kopf nach hyperlinks. Atmen Sie hier für ein oder zwei Minuten und bringen Sie Ihre Knie über in Richtung der linken Seite, wie Sie Ihren Kopf nach rechts dann. Wenn Sie die Knie den Boden nicht berühren, ohne Ihre Schultern heben, legen Sie ein Kissen unter ihnen assistance.How, einen Yoga-Twists (VIDEO) ten zu tun. Letzte Ruhe PostureIn Ihre endgültige Haltung vor dem Schlafengehen, werden Sie lassen Sie Ihren Körper völlig entspannen und erlauben den vollen Nutzen aus den Posen Sie gerade getan haben, um wirksam werden. Rückkehr zur normalen Atmung, liegen auf dem Rücken mit den Armen an den Seiten und von Ihrem Körper ein wenig weg, mit den Handflächen nach oben in Richtung Decke. Lassen Sie Ihre Beine entspannen, so dass Ihre Füße fallen zur Seite. Schließen Sie die Augen und lassen Sie Ihren Körper vollständig zu lösen, aber eben noch nicht einschlafen. In diesem , kommt es zu wissen, was los ist, ohne Eingriff in den Prozess zu bleiben, erklärt Dr. Laurence Lisa Lebreton. Der Geist und der Körper tief ausruhen, entspannen und zu erneuern. Druckversion dieser SlideshowWhat Ihres Abend Schedule? Nach Abschluss dieser Haltungen, sollten Sie entspannt genug fühlen, um im Bett zu liegen und in einen tiefen, anhaltenden Schlaf fallen. Doch bedenken Sie, dass die Vorteile einer regelmäßigen Yoga-Praxis die Zeit nehmen, zu erreichen. Sie können feststellen, dass, wenn Sie diese Praxis jede Nacht tun, wird besser und erholsamen Laufe der Zeit Ihren Schlaf. Zusätzlich zu Ihrem Yoga-Praxis, möchten Sie vielleicht, um andere Änderungen des Lebensstils, die zu mehr erholsamen Schlaf einschließlich der Verringerung Ihren Alkoholkonsum beizutragen, die Vermeidung Koffein in den Nachmittag und Abend und die Vermeidung von Verzehr von Lebensmitteln, die Ihren Schlaf stören können, wie stark gewürzte Speisen, zu bald vor dem Schlafengehen. Haben Sie diese Posen versuchen? Haben sie Ihnen helfen, einen erholsamen Schlaf zu erreichen? Haben Sie ein Ritual oder Schedule, die Sie einschlafen hilft? Hinterlasse einen Kommentar unten und lassen Sie es uns wissen. ten Yoga bewegt, um Worry abzubauen und Entspannen Sie vor dem Schlafengehen red bottom shoes christian louboutin sale red sole pumps christian louboutin used christian louboutin gucci indy bag
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Heavily defended, It was an obstacle to the Allies' progress to Rome as they fought their way north from the country.The fighting force contained many nations from Americans and British, so that it will Indians, rods, Canadians, And people from france from North Africa, Indians, Gurkhas and New Zealanders but all had to cope with icy mountain terrain, Mines and bombardment from Nazi armies. Progress was slow and the conflict claimed many lives becoming the bloodiest battle in Europe with nearly 250,000 men killed or wounded.Controversially the monastery was heavily bombed and destroyed in a bid to make a wonderful breakthrough, But the move failed and the holy site was later refurbished.Harry visited the famous Monte Cassino and was given a tour by Father Antonio Potenza, The Abbott's secretary.As he walked into an exhibition chronicling the destruction of the holy site he saw a huge paper image of its ruins and said,Unbelievable they knocked the whole thing down,The 6th century monastery was rebuilt after the war and was restored to original plans.in this time, Monte Cassino is a working place of worship and is constantly on the house the suriving relics of Saint Benedict.During the tour Harry paused to view a manicured rose garden before crowds burst into a quickly arranged rendition of the British national anthem.And later he was taken to a balcony to view the spectacular around countryside.Harry also attended a reception in the monastery for injured Italian servicemen and women who will be enjoying his Invictus Games, A paralympic style competition for wounded military which will be staged in September.Airforce Colonel Marco Iannuzzi, 36, Who is co ordinating Italy's team for case said: "Next year I'm a wedding and he said something funny,The Colonel who was accompanied by his fiancee Anna Lucia, 27, generated: "He asked me how I proposed and I said it was last evening of romance in Paris and he said 'that was very romantic',He mentioned: 'Why don't you get married working in london?' and i said: 'Why not',The Colonel walks using a stick after breaking his back in a plane crash in 2000 but is hoping to compete himself in a swimming event.on the end of their chat Harry said: "I'm anxious about seeing you in London bringing the sunshine, ヴィトン 財布 メンズmr. Obama's risk averse policy is perceived by many as weakness, especially abroad. His decision not to attack Syria over mit weapons issue, additionally, witnessed strength, Not another. Here is another example of what is taking place globally re the petro dollars primacy;Governor Romney did exactly what's right last night, He looked and sounded nice, Relaxed and presidential He was attracting the middle instead of throwing red meat to his base! Obama was angry and disrespectful hoping appeal to his angry and disrespectful base. He engaged in sophomoric taunting tactics unworthy of the president of the states! Mitt Romney is the winner of this debate because he comprehended what the game was and played it well. Obama lost because he played the wrong game and stumbled on as an angry petulant child, genetic factors may predict depression in heart disease patients. That vascular health among them the body's network of blood vessels, Arteries and veins may be a predictor of unhappiness. 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