Three little yoga steps in bed before going to bed can make you healthier

Doing yoga before going to bed can help us balance the blood and oxygen circulation in our body and relax the entire body. Yoga master Virginie Cohen brings three particularly simple yoga poses that complement each other. We can also try to do one or two movements, which are very simple and can be easily practiced by just lying in bed in our pajamas.

movements

Posture:

Cross your legs, sit your hips on your feet, and straighten your back. Slowly turn your upper body and head to the right, placing your right fingers behind your right crotch and your left hand on your right knee.

Take a deep breath through your nose and focus on your abdomen and lower chest. The chest opens when you inhale and contracts when you exhale. Take a deep breath while stretching your spine vigorously; twist your body as you exhale. Pay attention to relaxing your shoulders and keeping them level. Relax your body and let it turn back to its original position. Repeat this action in the other direction.

Effect:

This posture helps open the chest, relieves worries, allows the "qi" in the body to circulate better, breathing smoother and deeper, and releases the nervous and tired body and mind. The twisting of the body causes our spine to lengthen as if it has been "wrung and dehydrated", accumulating a day's tension and thus relieving it.

Action 2:

posture:

Mudra means "movement of the hand" in Sanskrit and also means "finding happiness."

First, let the body lie flat on the bed, legs naturally flat not completely straight, and pelvis width. Close your eyes and place your hands on your chest, your right hand over your left. Take a deep breath, let the air stay in your lungs for 3 seconds, and then breathe out slowly. Repeat deep breaths 7 times.

Place your hands on your abdomen and place your fingers under your navel, exchange your left hand up and down, and your left hand on your right hand, and your left thumb on your right hand, and take 7 deep breaths again. In the same way, move your hands from your abdomen to your sternum and up to your throat. Remember to switch the positions of your left and right hands every time you reach a new area.

Finally, I placed my arms vertically on both sides of my body, forgot to breathe, and imagined that I saw a blue sky, white clouds floating lightly in the air, and a breeze blowing in my face, smelling the pleasant fragrance in the air. There was great peace between heaven and earth, and sleepiness gradually deepened.

Effect:

This posture calms the heart and completely relaxes the spirit. Recommendation: These lower limb chakras movements have a calming effect on sleeping and help replenish the energy lost by the body. However, it is not recommended to do chakras movements on the forehead and top of the head of the body, because it is not advisable to do activities that stimulate the brain before sleeping. Chakra: In Indian yoga, it refers to the seven basic energy points from the vicinity of the perineum of the human body to the head. They are where a large amount of energy is gathered.

Action 3:

posture:

Lie flat on your back on the bed, knees bent, feet shoulder width apart. Put a soft cushion behind your neck to relieve the pressure on your back. Gently bend your arms and lay your hands flat on the bed or lift your hips. Lower the lower part of your back as low as possible so that your waist touches the mattress, then slowly lift your abdomen up, then lift your hips and entire back, and feel the spine rise segment by segment until your collarbone touches your chin. Hold this position and take 7 deep breaths. Then slowly relax the tightened abdomen, slowly put down your back, and feel the spine slack section by section. After a short rest, repeat this three times.

Effect:

This position allows you to realign the entire body. It helps unblock the lower feet and pelvis of the body, allowing venous blood to flow back to the heart; it also stimulates the upper lungs and brain of the body. Pay attention to breathing and let enough oxygen run in the venous blood. This position has good effects on relaxing the back and relieving spinal pain. (Editor in charge: Chen Shaopeng)