Many people don’t get enough rest at night. They are often plagued by insomnia , some even suffer from sleep deprivation . Spirit Moonlight Yoga promises to help these very people. The Moonlight Yoga exercises are strenuous, but make you tired, better still: the exercises calm your body and ensure extensive deep relaxation. The priority is to “be relaxed”, to let go, to regenerate the body and mind and of course to have a better night’s sleep.
Moonlight asanas are ideal for falling asleep immediately afterwards. Whether you add Spirit Moonlight Yoga to your yoga program or do two to three Moonlight Asanas in the evening, you can definitely sleep well afterwards. Put on some relaxing music for the exercises and get started in a relaxed manner.
Table of Contents
prone position
The prone position offers a very relaxed position in moonlight yoga.
Instructions:
- Lie flat on your stomach.
- Your feet are stretched backwards, your face is turned to the side on the backs of your hands.
- Breathe in and out deeply and stay in this position for about five minutes.
The crocodile
With the Moonlight exercise “Crocodile” you relax your back just before going to bed.
Instructions:
- Lie on your back, turn your body to the left, your face is opposite to the right.
- Keep your left leg stretched out while bending your right leg and laying it on top of your left.
- The left arm is on your right leg, the right arm is stretched.
- Remain in this position for several breaths, then switch sides once so that you are on your right side.
Standing Forward Bend – Uttanasana
Bending forward while standing has a particularly healing effect on stomach pain, relaxes the muscles and calms the body.
Instructions:
- Stand with your back against the wall at a distance and lean forward as far as you can.
- With your eyes down, you grasp your feet with your hands, your bottom touches the wall.
- Hold the position for a few breaths.
Downward Dog
The downward facing dog exercise is used to stretch and strengthen the upper body.
Instructions:
- The heels are on the floor, the legs are placed at a slight distance from each other. Hands are placed on the floor in front of you, fingers spread.
- The back is stretched down towards the floor, the head also points towards the floor. Hold the position for a few breaths.
shoulder bridge
With the shoulder bridge you strengthen your thighs, buttocks and back muscles.
Instructions:
- Lie on your back and place your feet hip-width apart on your bottom, toes pointing forward.
- As you inhale, press your feet into the floor and slowly raise your pelvis.
- Hold the position for at least three minutes.
Child position
With the child position you relax your neck and breathe deeply into your stomach.
Instructions:
- Kneel on the floor, your hands clenched in fists in front of your knees.
- As you exhale, lay your upper body on your hips and your forehead on the floor.
- Hold the position for about ten breaths.
shoulder stand
The shoulderstand relaxes the entire body.
Instructions:
- Lie on your back with your feet in front of a wall, grab a pillow in front of the wall and sit on it.
- Now stretch your legs up against the wall so that there is only a very small distance between the wall and your stretched legs.
- Slowly breathe in and out deeply and hold the position for about five minutes.
Happy child
Relax all parts of your body with this exercise.
Instructions:
- To do this, lie on your back and spread your legs over your body with your knees bent.
- Grasp your feet with your hands and hold the position for at least eight breaths.
