Yoga can help you improve spring sleepiness

"The spring rain is just right to sleep." The spring temperature is changeable. We often feel sleepy, tired, and have difficulty breathing. After sleeping a lot, we still feel that we don't get enough sleep. There are some yoga practices that can help improve sleep, balance and relax the body and mind, and allow us to have a good "beauty sleep".

We often think that yoga is just asana, or the practice of movements. In fact, asana is only a small part of the yoga practice process. Practice is combined with breathing control methods, meditation, etc. This time, the exercises for spring fatigue are mainly the sun salute pose and some exercises to adjust breathing and relax. Tian Yan, a teaching assistant at the yoga teacher training class, suggested that the practice environment is particularly important. It is best to choose to practice in a place with clear air and close to nature. Beginners must practice under the guidance of a professional teacher, otherwise wrong methods will definitely bring harm.

headstand

Kneel down, with your hands crossed and placed them on the ground in front of you, with your upper body forward, your head on the ground, and the back of your head pressed against your palms. Raise your hips and straighten your legs so that your upper body is perpendicular to the ground. Inhale, bend your legs, and slowly lift off the ground, and the weight of your body falls on your forearms; continue to stretch your feet upward, keep your calves bent, slowly bring your head, back, and waist to the same line, and continue to straighten your calves upward., complete the entire head stand. After your legs return to the ground, you need to keep your head lowered and relax for a while. Wait for the blood to flow back and then slowly raise your head. After you relax completely, you can proceed to the next step of practice.

Teacher's comment: One of the reasons for spring sleepiness is insufficient blood supply and oxygen supply to the head and heart. This action can just help the blood circulation in the head. Although it is a relaxation exercise, it is difficult. It is not suitable for patients with high blood pressure, heart disease and serious spinal problems. Generally, students should also take protective measures to practice under the guidance of professional teachers.

Sun salute

Action 1: Stand with your feet together, stretch all toes, and lay them flat on the ground. The weight of your body is evenly distributed on the toes and heels of your feet; straighten your knees, lift your patella up, tighten your hips and thighs; Abdomen your abdomen and chest out your chest. Straight neck, palms together;

Action 2: Raise your arms up and stretch backwards as you inhale, and at the same time, stretch your hips to your chest forward and upward;

Action 3: Stretch the back with the exhalation and stretch downward from the hips, stick the abdomen to the chest towards the legs, and touch the ground with your hands or wrap your ankles;

Action 4: There are two poses, you can choose one to do. One is to inhale and withdraw your right leg backwards, stretch your back and look up, and look forward;

The second is to inhale and withdraw the right leg backward. Raise your arms as you inhale. At the same time, your hips sink, your chest stretches forward and upward, and your eyes look forward.

Action 5: Exhale your left leg backwards, close to your right leg, spread your ten fingers to the ground, support your body with your arms, and keep your body in a straight line. Don't collapse or bow your waist;

Action 6: Inhale, land on your knees, exhale, bend your elbows, land your chest and chin on the ground, and raise your hips;

Action 7: Inhale, slide your body upward, straighten your arms as much as possible, expand your chest, stretch your neck, look forward or above, and tighten your legs and buttocks;

Action 8: Exhale, lower your body back and push your arms and legs straight, push your hips and stretch upward, press your heels against the ground, place your head between your arms, and spread your fingers out, and the entire body is in an inverted "V" shape;

Action 9: Inhale, retract your right leg forward and place it between your hands. Raise your arms as you inhale. At the same time, sink your hips, stretch your chest forward and upward, and look forward and stretch your eyes forward;(Same as Action 4)

Action 10: Exhale, retract your left leg, stand upright with your legs together, your abdomen as close as possible to your thighs, wrap your hands around your legs or ankles, and extend your neck;(same as Action 3)

Action 11: Inhale and lift your head, lift your arms up and stretch backwards, and at the same time, stretch your hips to your chest forward and upward;(same as Action 2)

Action 12: Exhale and put your hands together and return to your chest (same as Action 1).

Teacher's comment: There are 12 poses in the full set. In fact, it is 6 individual poses to be done in a cycle. It is easy to remember and convenient to practice in ordinary times.

Relaxation

Lie on your back, your legs slightly open, your arms at the sides of your body, and your palms up, making sure your body is in the most comfortable position; close your eyes, don't fall asleep, relax your body from head to toe, and let your breathing become slower and slower.

respiratory control

Successful breathing control method: Keep in a meditative sitting position; inhale through both nasal passages, leaving the epiglottis partially open and partially closed; then exhale through the left nasal passage for one round; repeat the practice for 10 rounds.

Bellows breathing control method: Keep in a meditative sitting position and adjust the breathing with light and light for 20 times; then use the right nasal passage to inhale and the left nasal passage to exhale for one round; repeat the practice for 5 rounds.

Clearing meridians breathing control method: Inhale through the left nostril, then exhale through the right nostril; then continue to inhale through the right nostril, and then exhale through the left nostril for one round; repeat the practice for 5 rounds.

Teacher's comment: These three breathing exercises are all helpful to relieve insomnia and spring sleepiness. White-collar workers can practice themselves in their spare time. However, it is not suitable for patients with high blood pressure, lung disease, heart disease, hernia, epilepsy, stomach disease, people who have just undergone surgery, and women and pregnant women during menstruation (Internship Editor: Xiao Yu)