Ten styles of insomnia yoga help hypnosis

After a hard day of work and study, my shoulders are sore and my back aches, but I can't fall asleep while lying in bed? It's better to get up and practice this insomnia yoga to eliminate fatigue, treat insomnia, improve sleep quality, and let you have a sweet date with the Duke of Zhou.

1. Meditate

① Preparation actions: Put on your pajamas, turn off the TV and computer, then turn off the lights, and relax your body.

② Sit cross-legged on the bed, put a few pillows behind your back, gently lean back, and close your eyes.

③ Keep this movement, breathe gently a few times, and empty your body. Do nothing but breathe.

2. Sitting and twisting

① Sit cross-legged and sit straight while inhaling.

② Keep your pelvis confused, turn your body to the left, and exhale. If your bed has a headboard, you can grab it and maintain balance when you turn it.

③ Maintain movement and take a few deep breaths.

④ Exhale when your head turns back, and breathe in again. Change sides, repeat this.

3. Cross-legged and bent forward

① Sit cross-legged on the bed and slowly bend your upper body forward.

② Stretch your hands forward, open your fingers, and place your palms on the bed.

③ Maintain the movement and take a few deep breaths until you feel your back stretched.

4. Sitting forward bend

① Stretch your legs forward and bend your knees slightly.

② Inhale and sit straight.

③ Exhale and stretch your hands forward until you grab your toes.

④ Keep your back straight, if necessary, bend your knees until your back is straight.

③ Draw your shoulders inward, bend your back, and bend your body forward. At this time, it is time to straighten your legs.

6 Lower your head and take a few deep breaths until you feel the spine being completely stretched.

5. Knee-to-chest stance

① Lie flat on the bed with your head resting on the pillow.

② Bend your left leg to your chest, hug it with both hands, and slowly pull it towards your body.

③ Keep your right leg as straight as possible and place it flat on the bed. Take a few deep breaths and repeat the action on opposite sides.

6. Lying on your back, twisting and grabbing toes

① Inhale and straighten your right leg upward.

② Grasp the right leg with both hands anywhere, preferably below the knees and close to the ankles; if it is soft enough, you can also grab the toes, pull it towards the body, and exhale.

③ Each time you exhale, slowly bring your legs closer to your body, take a deep breath, and repeat the action on opposite sides.

7. Happy Baby Style

① Lie flat on the bed with your head resting on the pillow.

② Hold your left knee to your chest, flex and stretch your left knee until your foot faces the sky.

③ Grab the left foot plate with your left hand and press your left knee against the left armpit.

④ Keep moving and take a few slow, deep breaths, then repeat the action on opposite sides.

8. Horizontal twist type

① Lie flat on the bed with your head resting on the pillow.

② Inhale, cross your body with your right leg, place it on the left side of your body, and grab your knee with your left hand.

③ Stretch your right hand to the right, in line with your shoulders, turn your head to the right, and look at the fingertips of your right hand.

④ Keep moving and take several slow, deep breaths.

③ Stretch your curved right foot and straighten your toes with your feet.

④ Stretch your right hand upward in line with your straight right foot, still look at the fingertips of your right hand, and take a deep breath.

③ Repeat ①~ ④ for changing sides.

9. Knee-hugging pose

① Inhale and straighten your right leg upward.

② Grasp the right leg with both hands anywhere, preferably below the knees and close to the ankles; if it is soft enough, you can also grab the toes, pull it towards the body, and exhale.

③ Similarly, pull your left leg to your chest. At this time, hold your knees with your hands and breathe.

④ Relax your legs and lay them back on the bed.

10. Dead Body Style

① Lie flat on the bed, stretch your limbs, palms up, and relax your whole body.

② Completely empty your thoughts and don't think about anything.

③ If you feel like you are about to fall asleep, adjust your posture and fall asleep. (Editor in charge: Chen Shaopeng)