10-minute yoga meditation for insomnia

White-collar workers in the city work hard every day and are exhausted after a day's work. Can we find a way to exercise and rest during the gap?

After a busy day, do you occasionally find yourself unable to sleep while lying in bed? It is recommended that you practice yoga meditation for 5 to 10 minutes before going to bed.

The specific method is: Before going to sleep, lie on your back on the bed, close your eyes, place a thin pillow under your head, and gently place your hands on your navel. Focus on your breath. When inhaling in, inhale air straight towards your abdomen and lift your hands with your abdomen; the deeper you inhale, the higher your abdomen rises. Exhale and make an "o" sound, then close your lips and make an "m" sound, and retract your abdomen inward towards your spine until all the exhaust gas is breathed out from your lungs. Then inhale and repeat for 3 to 5 minutes. Pay attention to the sound you make enough for your ears to hear. Focus on the speech and experience its echo in your brain. This relaxes the cerebral cortex and allows you to enter a quiet inner world until you fall asleep naturally.

From the perspective of yoga theory, diseases in the human body are mainly caused by disorders or obstacles in the circulation of life qi in the body. By practicing recuperation, the vital energy in the entire meridian system is unobstructed, thereby achieving health. In other words, yoga pranayama can effectively strengthen blood circulation, adjust the functions of internal organs such as nerves, spinal cord, and heart, and can clear away thinking confusion caused by body tension, thereby helping to fall asleep. (Internship Editor: Wu Jinyu)