Can't sleep well? Try sleeping yoga before going to bed

My body is obviously very tired, but my mind keeps spinning while lying in bed, still thinking about my work during the day; after sitting in the office all day, my back aches and my back aches are sore, and lying in bed is not comfortable... As a white-collar worker, are you also suffering from this kind of insomnia? So you might as well try sleep-assisted yoga before going to bed. Through sleep-friendly yoga movements and yoga meditation, you can easily sleep well.

According to Zhang Hong, a yoga teacher at Health Road Fitness, when a person's body muscles are in a state of tension and the sympathetic nerves are excited, the brain and nervous system cannot calm down. The practice of body position, breathing and attention in yoga asana can calm the brain and body, soothe the sympathetic nerves, stimulate the parasympathetic nervous system, play a sedative effect, and calm and relax the human body and brain quickly.

Several simple and easy-to-practice yoga poses

spinal extension

Take a sitting position with your legs extended horizontally forward, and hook your feet. Stretch out your toes with your arms forward and look straight ahead. Slowly lower your upper body and keep your head close to your feet as close as possible.

Efficacy: Eliminate rigidity and tension in the back and neck, promote blood circulation, and strengthen the nervous system.

Semi-spinal torsion

Take a sitting position with your legs extended horizontally forward, and hook your feet. Bend one leg and place it on the outside of the other leg, place the diagonal elbow on the outside of the bent leg, support the ground backwards with the other hand, twist your body backwards, and look straight behind.

Efficacy: Strengthen the spine, relieve back fatigue and soreness, and regulate the nervous system.

Cat style

Put your hands on the ground and kneel on your knees, keep your eyes straight ahead, with your waist down; slowly arch your spine and your head down close to your chest.

Efficacy: Unblock the spine and balance the body's energy flow.

inverted arrow

With the help of a pillow or pillow or cushion, lean against the wall and lie your body on the pillow, place your hands flat on your sides, lift your legs up, and keep your feet together for a while.

Efficacy: It can balance body gland secretion, enhance blood circulation and lymph circulation, relieve body fatigue and restore energy.

Yoga to assist sleep not only includes yoga movements, but also the relaxation movements after completing these movements are crucial. Only through the combination of movements and relaxation techniques can it play a good role in assisting sleep.

Nidra

Lay your body flat on the mat, stretch your arms to the sides, stretch your legs naturally flat, and relax your body. Yoga's abdominal breathing method can be used in practice. Focus on your breathing, relax your body and your brain, and hold it for 10 to 15 minutes.

Abdominal breathing action: When inhaling, make the abdomen bulge, and when exhaling, compress the abdomen to make it depressed. When inhaling, air first enters through the nostrils. The diaphragm located between the chest and abdomen moves downward, and the abdomen naturally bulges. When exhaling, the diaphragm moves upward, pressing abdominal air into the chest cavity and then exhausting through the nostrils. In this way, the breathing will be deep, a large amount of fresh air can be obtained and the exhaust gas in the body will be more conducive to exhausting. (Editor in charge: Teng Xiaolan)