A minisequenza to do before sleeping, lying down on his mattress, to reconcile the rest and make sure that it is very refreshing.
A "cage muscle"
For cats and babies sleep is deep and refreshing. While our sleep sometimes it is not, because the difficulties of life, which we often do not take with yogic detachment, are transformed into muscular contractions, the most common on the shoulders and back, which impede the flow of breath (prana). Concerns or worries muscles contract involuntarily and bowels, so at the end of the day we often find ourselves prisoners in a "muscular armor". And if it persists during sleep, we wake up in the morning very tired, because each contraction signif ica of energy and malfunctioning of the vital functions. Only a wise detachment (vairgyabhyam) would not accumulate and therefore suffer in the body of the difficulties. Where to detachment means to be yourself, without identifying with the roles (work or family), with the ability we have (or not), with success or failure. Without this detachment every experience leaves a trace in us, positive or negative. But not always it is possible to physically move away from what makes it difficult (for example, an unsatisfactory work), but yoga teaches us that we can get away from it in the mental and emotional, no longer identify with the difficulties. And we can do freeing us from accumulated muscle tension.
With the breath
At the base of the 'therapeutic approach of Dr. Bhole (as well as the best techniques of yoga and relaxation therapy) is the study of the breath. The practice proposed in the following pages is to experience the four stages of breathing (breathe in, pause full lungs, exhale, pause to empty lungs) and its flow in various parts of the body (expanding on inhalation, exhalation retraction) modifying substantially the same quality of breathing and, for interaction with the nervous system, the quality of health and Sleep
A good memory as a pillow
If after a day seems particularly difficult you have difficulty falling asleep, displayed a good memory, a happy moment, simply the joy I felt in front of a bright landscape or the smile of a child. Go to memory, rivivetelo in the body. How did you feel at that moment? Smile. Think of embracing the memory as if it were a pillow. It will help you to erase anxiety and worries. In "Being Peace" (Ubaldini Ed.), Zen Master Thich Nhat Hanh says that he made use of this technique, in addition to meditation on the breath, the crucial night in which he was in danger of his life and that of thousands of Vietnamese refugees, that he had to rescue in Australia. Despite the gravity of the situation had to sleep, for the good of many people who were entrusted to him and to be full the next day. With this technique we succeeded.
The 5 recommended positions, according to the teaching of dot tor Bhole, you can perform in bed, if you have a mattress quite stiff. Promote the dissolution of contractures and then a good sleep. Their ease do not be fooled, their effectiveness is that they respect the true spirit of each asana should be a "stable and comfortable."
Twist supine
In the supine position, with arms outstretched in T, knees bent and feet together. Leave legs drop to the side by gravity, while keeping the edge of the feet superimposed. Head rotates in the opposite direction. Release any tension gently and touching the mattress with her knees. If they remain suspended, sustain them with a pillow, so that the location is really convenient. This is of utmost importance in any recommended practice. Only in this "comfort" you can listen to with ease breathing which of course goes to the side you're stretching. You may well feel that that area expands during inspiration (flares), while exhalation narrows (prasvasa). Keep listening to the breath, which creates a internal massage in the area stretching for 20 breaths quiet. Then returns to the center and repeat the same manner on the other side.
Twist supine (variant)
In the supine position, with arms outstretched in T, knees bent and feet apart. He drops the leg side by gravity, without forcing, so that the thigh muscles get used to grow. Head rotates in the opposite direction, causing torsion cervical and lumbar spine. If the knee is raised, place it on a pillow. Keep listening to the breath, aware and localized along the side you're stretching: Feel the expansion on inhalation and exhalation shrinkage. Stay like this for 20 breaths and calm, after a brief stop at the center, repeat on the other side.
Half moon lying down
In the supine position, legs stretched out straight, move them with small shifts to the right, raise your left arm arched over his head. Check that the location is convenient, if the elbow remains suspended rests under a small pillow. Be so for 20 breaths quiet, warned as the upper part of the side is stretched. Feel how your breath operates a massage from going to dissolve any contractions. Repeat on the other side.
With the torso supported
In the supine position, put a pillow under the shoulder blades, raises his arms arched over his head, trying to keep your elbows on the mattress. Keep listening to the breath for 20 breaths quiet, listen to the inspiration will lead to an expansion of the chest and exhaling the narrowing of the chest.
Position of the Crocodile (variant) I
While lying on his stomach with his arms crossed on top, leaning his chin at the intersection of the arms. Brings attention to the lumbar region. Keep listening to the breath for 20 breaths quiet, you feel like inhaling causes the rise and the expansion of the lower back and exhale as it determines the lowering and narrowing. Abandoned to the leisurely pace of the breath without losing attention.
