{"id":27773,"date":"2021-10-27T00:00:00","date_gmt":"2021-10-26T22:00:00","guid":{"rendered":"https:\/\/samarali.com\/ritualer-och-yoga-for-en-vilsam-natt\/"},"modified":"2024-10-07T13:21:37","modified_gmt":"2024-10-07T11:21:37","slug":"ritualer-och-yoga-for-en-vilsam-natt","status":"publish","type":"post","link":"https:\/\/samarali.com\/sv\/ritualer-och-yoga-for-en-vilsam-natt\/","title":{"rendered":"Ritualer och yoga f\u00f6r en vilsam natt"},"content":{"rendered":"\t\t
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Hur hj\u00e4lper yoga till att f\u00e5 en god natts s\u00f6mn<\/h3>\n

– G\u00e4stblogginl\u00e4gg av Marianna –<\/em><\/p>\n

F\u00f6rdelar med yoga<\/h4>\n

Yoga \u00e4r k\u00e4nt f\u00f6r att ge oss m\u00e5nga f\u00f6rdelar, och en av dem \u00e4r att hj\u00e4lpa oss att varva ner v\u00e5ra dagar.<\/p>\n

De flesta m\u00e4nniskor ut\u00f6var yoga f\u00f6r att m\u00e5 b\u00e4ttre och k\u00e4nner sig motiverade att tr\u00e4na mer regelbundet och att \u00e4ta h\u00e4lsosammare.
\nDe rapporterar f\u00f6rb\u00e4ttrad s\u00f6mn och minskade stressniv\u00e5er. <\/p>\n

V\u00e5r livsstil<\/h4>\n

V\u00e5r rutin f\u00f6r l\u00e4ggdags har verkligen f\u00f6r\u00e4ndrats under de senaste 20 \u00e5ren.<\/p>\n

Att bl\u00e4ddra i telefonen f\u00f6r att kolla det senaste mejlet, triggas av notifikationsljudet fr\u00e5n v\u00e5ra sociala medier, str\u00e4cktitta p\u00e5 den senaste popul\u00e4ra Netflix-serien, \u00e4r alla faktorer som p\u00e5verkar v\u00e5r f\u00f6rm\u00e5ga att f\u00e5 en god natts s\u00f6mn.<\/p>\n

Stressreaktionen stimuleras kontinuerligt och d\u00e4rmed \u00e4ven det sympatiska nervsystemet.
\nHj\u00e4rtfrekvensen accelererar, muskelsp\u00e4nningen \u00f6kar och pupillerna vidgas. <\/p>\n

Vi skickar meddelanden till v\u00e5r kropp om att den m\u00e5ste vara vaken och reagera snabbt.<\/p>\n

All denna ackumulerade sp\u00e4nning hj\u00e4lper inte till att g\u00f6ra den redo att vila.
\nVi kan drabbas av s\u00f6mnl\u00f6shet, \u00e5ngest och takykardi. <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Om orsakerna till dessa sjukdomar \u00e4r relaterade till v\u00e5r livsstil kan en digital detox f\u00f6re s\u00e4ngg\u00e5endet och en 30 minuters restorativ yoga-rutin vara mycket f\u00f6rdelaktigt f\u00f6r att varva ner kroppen inf\u00f6r s\u00f6mnen.<\/p>\n

Det finns ingen enskild stil eller sekvens av yoga som \u00e4r idealisk f\u00f6r alla p\u00e5 natten.
\nDet \u00e4r b\u00e4ttre att fokusera p\u00e5 stadig och l\u00e5ngsam andning och \u00f6va mjuka r\u00f6relser och stretching. <\/p>\n

G\u00e5 l\u00e5ngsamt f\u00f6r att g\u00e5 l\u00e5ngt<\/h4>\n

En enkel ekvation av l\u00e4tta r\u00f6relser och l\u00e5ngsam andning kan s\u00e4tta ig\u00e5ng ditt parasympatiska nervsystem och ge dig avkoppling och avslappning.<\/p>\n

3 Andningstekniker f\u00f6r en god natts s\u00f6mn<\/h4>\n

1. Vi andas ofta snabbt och in i br\u00f6stet n\u00e4r vi \u00e4r stressade och beh\u00f6ver mer syre.
\nAtt andas med l\u00e5nga, fylliga, djupa in- och utandningar och in i magen lugnar sinnet. <\/p>\n

2. Chandra Bhedana Pranayama (Moon-Piercing Breath) \u00e4r ett andetag med en enda nostril som f\u00f6rknippas med kylande, lugnande energi.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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V\u00e4lj en bekv\u00e4m sittst\u00e4llning och tryck handens pek- och l\u00e5ngfinger mot handflatan.
\nAnv\u00e4nd h\u00f6ger tumme f\u00f6r att st\u00e4nga h\u00f6ger n\u00e4sborre.
\nOm du \u00e4r v\u00e4nsterh\u00e4nt g\u00f6r du det med motsatt hand. <\/p>\n

Andas in l\u00e5ngsamt och djupt genom v\u00e4nster n\u00e4sborre tills lungorna fylls med maximal luft.<\/p>\n

H\u00e5ll andan en stund eller s\u00e5 l\u00e4nge du orkar.
\nAndas l\u00e5ngsamt ut (exhalera) genom h\u00f6ger n\u00e4sborre.
\nUtandningen ska vara l\u00e4ngre \u00e4n inandningen. <\/p>\n

Upprepa ca 10 g\u00e5nger.<\/p>\n

3. Ujjayi-andetaget \u00e4r mest k\u00e4nt som andetaget som v\u00e4rmer upp oss under \u00f6vningen, men det mjuka och lugnande ljudet kan ocks\u00e5 hj\u00e4lpa oss att slappna av.<\/p>\n

Andas in djupt genom n\u00e4san.
\nMed st\u00e4ngd mun, andas ut genom n\u00e4san samtidigt som du drar ihop bakre delen av halsen som om du s\u00e4ger ”ha” men h\u00e5ll munnen st\u00e4ngd.
\nDenna utandning ska l\u00e5ta som v\u00e5gorna i havet. <\/p>\n

Anv\u00e4nd detta l\u00e5ngsamma och stadiga andetag f\u00f6r att lugna dig sj\u00e4lv genom att bara sitta i en bekv\u00e4m st\u00e4llning eller i var och en av de st\u00e4llningar som jag beskriver nedan.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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5 yoga-asanas som hj\u00e4lper dig att f\u00e5 b\u00e4ttre s\u00f6mn<\/h4>\n

1. Viparita Karani (benen upp p\u00e5 v\u00e4ggen)<\/h5>\n

Sitt n\u00e4ra v\u00e4ggen med ena h\u00f6ften mot den och f\u00f6r h\u00e4nderna n\u00e5got bakom h\u00f6fterna.<\/p>\n

B\u00f6j armb\u00e5garna och luta dig l\u00e5ngsamt bak\u00e5t samtidigt som du s\u00e4nker ryggen mot golvet och sveper upp benen mot v\u00e4ggen.
\nF\u00f6r skinkorna s\u00e5 n\u00e4ra v\u00e4ggen som m\u00f6jligt. <\/p>\n

L\u00e5t benen slappna av mot v\u00e4ggen och beh\u00e5ll en l\u00e4tt b\u00f6jning i kn\u00e4na om dina hamstrings \u00e4r sp\u00e4nda.
\nVila med armarna vid sidorna eller i kaktusarmar, med handflatorna upp\u00e5t. <\/p>\n

2. Ananda Balasana (Lycklig babyst\u00e4llning)<\/h5>\n

F\u00f6r in kn\u00e4na mot br\u00f6stet och ta tag i utsidan av f\u00f6tternas sidor.<\/p>\n

Str\u00e4ck ut benen lite och g\u00f6r kn\u00e4na breda, l\u00e5t armb\u00e5garna falla innanf\u00f6r l\u00e5ren.<\/p>\n

Tryck in h\u00e4nderna och k\u00e4nn en sk\u00f6n stretch.<\/p>\n

Du kan f\u00f6rsiktigt rulla fr\u00e5n sida till sida eller fram\u00e5t och bak\u00e5t f\u00f6r att ge din nedre del av ryggen lite massage.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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3. Baddha Konasana (Butterfly Pose – Yin-version)<\/h5>\n

F\u00f6r ihop fotsulorna framf\u00f6r dig och var uppm\u00e4rksam p\u00e5 kn\u00e4na.<\/p>\n

F\u00f6tterna kan vara s\u00e5 n\u00e4ra eller s\u00e5 l\u00e5ngt fr\u00e5n b\u00e4ckenet som k\u00e4nns bra, och du kan beh\u00f6va sitta p\u00e5 en kudde f\u00f6r att h\u00f6ja h\u00f6fterna eller st\u00f6dja kn\u00e4na p\u00e5 vardera sidan med kuddar.<\/p>\n

Andas in och str\u00e4ck ryggraden upp\u00e5t, b\u00f6rja sedan f\u00f6rsiktigt vika dig fram\u00e5t och b\u00f6j ryggraden och nacken s\u00e5 att pannan hamnar mot f\u00f6tterna.<\/p>\n

Stanna d\u00e4r det k\u00e4nns som om du har hittat en bra stretch och stanna i 10-15 andetag och andas in i ryggen.<\/p>\n

4. Utthan Pristhasana (\u00f6dleposition)<\/h5>\n

Fr\u00e5n Adho Mukha Svanasana (Downward-Facing Dog Pose) f\u00f6r du v\u00e4nster fot fram\u00e5t mellan h\u00e4nderna och s\u00e4nker h\u00f6ger kn\u00e4 mot golvet.<\/p>\n

G\u00e5 med v\u00e4nster fot till ytterkanten av mattan och placera armb\u00e5garna eller underarmarna p\u00e5 ett block eller golvet.
\nStanna kvar i 10-15 andetag.
\nUpprepa p\u00e5 den andra sidan. <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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5. Balasana med st\u00f6d (Barnets st\u00e4llning med st\u00f6d)<\/h5>\n

Avsluta sekvensen med att ta en kudde eller ett bolster och s\u00e4tta dig p\u00e5 ena sidan, med l\u00e5ren p\u00e5 var sin sida och sittbenen mot h\u00e4larna.<\/p>\n

Vik f\u00f6rsiktigt fram\u00e5t s\u00e5 att du vilar p\u00e5 kudden, med huvudet v\u00e4nt \u00e5t sidan, och h\u00e5ll ihop sittben och h\u00e4lar om m\u00f6jligt.
\nOm inte, l\u00e4gg en filt eller kudde mellan dem. <\/p>\n

Slappna av i kudden, l\u00e5t den h\u00e5lla din vikt och f\u00f6rs\u00f6k att sl\u00e4ppa alla tankar som fortfarande studsar runt i ditt sinne.<\/p>\n

Denna position har en lugnande effekt p\u00e5 det centrala nervsystemet.
\nDet k\u00e4nns som en stor kram. <\/p>\n

Marianna<\/strong> har ut\u00f6vat yoga i mer \u00e4n \u00e5tta \u00e5r, och 2020
slutf\u00f6rde hon 200h Yoga Teacher Training i Vinyasa p\u00e5 YogaMoves i Utrecht.
Hon brinner f\u00f6r att dela yoga med andra, leva mer h\u00e5llbart,
och resa.
\nH\u00e4r \u00e4r hennes INSTAGRAM-sida<\/a>. <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Hur hj\u00e4lper yoga till att f\u00e5 en god natts s\u00f6mn – G\u00e4stblogginl\u00e4gg av Marianna – F\u00f6rdelar med yoga Yoga \u00e4r k\u00e4nt f\u00f6r att ge oss m\u00e5nga f\u00f6rdelar, och en av dem \u00e4r att hj\u00e4lpa oss att varva ner v\u00e5ra dagar. De flesta m\u00e4nniskor ut\u00f6var yoga f\u00f6r att m\u00e5 b\u00e4ttre och k\u00e4nner sig motiverade att tr\u00e4na […]<\/p>\n","protected":false},"author":1,"featured_media":16509,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_improvement_type_select":"improve_an_existing","_thumb_yes_seoaic":false,"_frame_yes_seoaic":false,"seoaic_generate_description":"","seoaic_improve_instructions_prompt":"","seoaic_rollback_content_improvement":"","seoaic_idea_thumbnail_generator":"","thumbnail_generated":false,"thumbnail_generate_prompt":"","seoaic_article_description":"","inline_featured_image":false,"seoaic_article_subtitles":[],"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[194,199,193],"tags":[],"class_list":["post-27773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alla-bloggar-sv","category-livsstil-sv","category-yoga-sv"],"acf":[],"yoast_head":"\nRitualer och yoga f\u00f6r en vilsam natt - Samarali<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/samarali.com\/sv\/ritualer-och-yoga-for-en-vilsam-natt\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ritualer och yoga f\u00f6r en vilsam natt\" \/>\n<meta property=\"og:description\" content=\"Hur hj\u00e4lper yoga till att f\u00e5 en god natts s\u00f6mn – G\u00e4stblogginl\u00e4gg av Marianna – F\u00f6rdelar med yoga Yoga \u00e4r k\u00e4nt f\u00f6r att ge oss m\u00e5nga f\u00f6rdelar, och en av dem \u00e4r att hj\u00e4lpa oss att varva ner v\u00e5ra dagar. De flesta m\u00e4nniskor ut\u00f6var yoga f\u00f6r att m\u00e5 b\u00e4ttre och k\u00e4nner sig motiverade att tr\u00e4na […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/samarali.com\/sv\/ritualer-och-yoga-for-en-vilsam-natt\/\" \/>\n<meta property=\"og:site_name\" content=\"Samarali\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/samaraliyoga\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-26T22:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-07T11:21:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/samarali.com\/wp-content\/uploads\/2021\/10\/7.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"830\" \/>\n\t<meta property=\"og:image:height\" content=\"669\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Skriven av\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Ber\u00e4knad l\u00e4stid\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/ritualer-och-yoga-for-en-vilsam-natt\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/ritualer-och-yoga-for-en-vilsam-natt\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/#\\\/schema\\\/person\\\/2cedb27a9464ecfd228b503fbeba984f\"},\"headline\":\"Ritualer och yoga f\u00f6r en vilsam natt\",\"datePublished\":\"2021-10-26T22:00:00+00:00\",\"dateModified\":\"2024-10-07T11:21:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/ritualer-och-yoga-for-en-vilsam-natt\\\/\"},\"wordCount\":1139,\"publisher\":{\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/ritualer-och-yoga-for-en-vilsam-natt\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/samarali.com\\\/wp-content\\\/uploads\\\/2021\\\/10\\\/7.webp\",\"articleSection\":[\"Alla bloggar\",\"Livsstil\",\"Yoga\"],\"inLanguage\":\"sv-SE\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/samarali.com\\\/sv\\\/ritualer-och-yoga-for-en-vilsam-natt\\\/\",\"url\":\"https:\\\/\\\/samarali.com\\\/sv\\\/ritualer-och-yoga-for-en-vilsam-natt\\\/\",\"name\":\"Ritualer och yoga f\u00f6r en vilsam natt - 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