{"id":101581,"date":"2023-08-22T11:44:17","date_gmt":"2023-08-22T11:44:17","guid":{"rendered":"https:\/\/staging2.kolibricompany.com\/blog\/4-exercices-de-yoga-avant-de-dormir\/"},"modified":"2023-08-22T11:44:17","modified_gmt":"2023-08-22T11:44:17","slug":"4-exercices-de-yoga-avant-de-dormir","status":"publish","type":"post","link":"https:\/\/kolibricompany.com\/fr\/blog\/4-exercices-de-yoga-avant-de-dormir\/","title":{"rendered":"4 exercices de yoga avant de dormir"},"content":{"rendered":"<p>D\u00e9tends-toi avec des exercices de yoga faciles avant de te coucher. Nous pensons qu\u2019il est important que les gens trouvent le calme, tant avec les plantes qu\u2019avec des exercices apaisants. Le yoga n\u2019aide pas seulement \u00e0 se d\u00e9tendre et \u00e0 d\u00e9compresser, il contribue aussi \u00e0 am\u00e9liorer la qualit\u00e9 du sommeil. Il existe de nombreux exercices de yoga diff\u00e9rents pour se relaxer. D\u00e9couvre dans ce blog quatre exercices de yoga simples \u00e0 faire avant de dormir.    <\/p>\n<h2><strong>Le yoga avant de dormir est-il b\u00e9n\u00e9fique ?<\/strong><\/h2>\n<p>Dans notre monde actif et tr\u00e9pidant, il est parfois difficile de trouver un bon sommeil r\u00e9parateur. Beaucoup de personnes souffrent d\u2019insomnie, ce qui peut mener \u00e0 la fatigue et au stress. Lorsque tu t\u2019apaises avant de te coucher, tu as plus de chances de t\u2019endormir plus rapidement. Il est donc b\u00e9n\u00e9fique de pratiquer r\u00e9guli\u00e8rement des exercices de yoga.   <\/p>\n<h2><strong>Quels sont les exercices de yoga possibles ?<\/strong><\/h2>\n<p>Apaise ton esprit et laisse ton corps se relaxer avant de dormir. D\u00e9couvre quatre exercices parfaitement adapt\u00e9s aux d\u00e9butants. <\/p>\n<ul>\n<li>\n<h3><strong>Exercice 1 \u2013 Les jambes contre le mur<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Pr\u00e9pare-toi pleinement pour le coucher. Installe-toi sur ton lit face au mur ou \u00e0 la t\u00eate de lit, \u00e0 environ 15 centim\u00e8tres de distance. Allonge-toi et l\u00e8ve tes jambes contre le mur. Si c\u2019est trop difficile pour toi, \u00e9loigne-toi un peu plus du mur. Laisse tes bras reposer le long de ton corps, paumes vers le haut, inspire et expire calmement tout en sentant les muscles \u00e0 l\u2019arri\u00e8re de tes jambes s\u2019\u00e9tirer. Gr\u00e2ce \u00e0 cet exercice, la circulation sanguine est stimul\u00e9e avant le sommeil.     <\/p>\n<ul>\n<li>\n<h3><strong>Exercice 2 \u2013 Les genoux contre la poitrine<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Allonge-toi sur le dos et ram\u00e8ne tes genoux vers ta poitrine. Enlace tes jambes avec tes bras et croise \u00e9ventuellement tes chevilles. Place tes mains l\u2019une sur l\u2019autre et balance doucement tes jambes d\u2019un c\u00f4t\u00e9 \u00e0 l\u2019autre. Effectue cet exercice de yoga avant de dormir pendant environ deux minutes, tout en continuant \u00e0 respirer calmement. Si tu souhaites cr\u00e9er encore plus de s\u00e9r\u00e9nit\u00e9 dans la pi\u00e8ce, les <a href=\"https:\/\/kolibricompany.com\/product-categorie\/orchideeen\/alle-orchideeen\/\">orchid\u00e9es<\/a> peuvent t\u2019y aider. Elles apportent une atmosph\u00e8re paisible dans la chambre o\u00f9 tu pratiques tes exercices.     <\/p>\n<ul>\n<li>\n<h3><strong>Exercice 3 \u2013 La posture de l\u2019enfant \u00ab childpose \u00bb<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Pour cette posture, commence par te mettre \u00e0 quatre pattes. Pose le dessus de tes pieds sur le tapis et laisse tes fesses descendre vers tes talons, tout en \u00e9cartant tes genoux de la largeur de tes hanches. Assure-toi que tes gros orteils restent en contact. Tu peux choisir de poser tes bras le long de ton corps, paumes vers le haut, ou de les \u00e9tirer vers l\u2019avant. Pose ensuite ton front au sol, tandis que ton ventre repose sur tes cuisses. D\u00e9tends tes \u00e9paules et respire calmement. Apr\u00e8s quelques minutes, tu peux passer \u00e0 la posture suivante de ta s\u00e9ance de yoga.      <\/p>\n<ul>\n<li>\n<h3><strong>Exercice 4 \u2013 L\u2019immobilit\u00e9<\/strong><\/h3>\n<\/li>\n<\/ul>\n<p>Cette posture sert de conclusion \u00e0 ta s\u00e9ance de yoga avant de dormir. Allonge-toi sur le dos et d\u00e9tends tes bras et tes jambes. Il est important, lors de cet exercice de yoga avant le coucher, de ne pas avoir froid ; pour cela, tu peux te couvrir d\u2019une couverture. Ferme les yeux et inspire profond\u00e9ment par le nez. Sens comment ton corps devient souple et lourd sur le sol, tandis que ta poitrine s\u2019\u00e9l\u00e8ve et s\u2019abaisse \u00e0 chaque respiration. Prends le temps de parcourir ton corps, de tes orteils \u00e0 tes doigts jusqu\u2019au sommet de ta t\u00eate, et cherche d\u2019\u00e9ventuelles tensions ou raideurs. Contracte bri\u00e8vement, puis rel\u00e2che et d\u00e9tends-toi. Plonge plus profond\u00e9ment dans un \u00e9tat de relaxation totale. Pratique cet exercice pendant environ 5 \u00e0 15 minutes.        <\/p>\n<p>Tu cherches des exercices de relaxation pour la journ\u00e9e ? Lis alors notre chouette blog sur la <a href=\"https:\/\/kolibricompany.com\/blog\/waarom-de-kracht-van-dankbaarheid-werkt\/\">gratitude<\/a> ou fais une belle promenade en pleine nature et pratique le <a href=\"https:\/\/kolibricompany.com\/fr\/blog\/bains-de-foret-une-promenade-en-pleine-nature\/\">bain de for\u00eat<\/a>. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00e9tends-toi avec des exercices de yoga faciles avant de te coucher. Nous pensons qu\u2019il est important que les gens trouvent le calme, tant avec les plantes qu\u2019avec des exercices apaisants. Le yoga n\u2019aide pas seulement \u00e0 se d\u00e9tendre et \u00e0 d\u00e9compresser, il contribue aussi \u00e0 am\u00e9liorer la qualit\u00e9 du sommeil. Il existe de nombreux exercices [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":101583,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[372],"tags":[],"class_list":["post-101581","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-self-care"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4 exercices de yoga avant de dormir - Kolibri Company<\/title>\n<meta name=\"description\" content=\"Tu souhaites faire des exercices de yoga avant de dormir ? Dans ce blog, nous t\u2019expliquons quatre exercices de yoga faciles. 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