Practicing two yoga movements can help you sleep

These are two positions that are very beneficial to the body. Most people can practice. The elderly and infirm should do it under the guidance of a coach and don't try it rashly. In addition, patients with high blood pressure and severe cervical, spinal and sciatica should not practice. During menstruation, you should also suspend such postures that turn the pelvis upside down, and simply use voice meditation to help sleep.

Plow type:

Sleep aid effect: The plow type can temporarily reflux the blood in the body, clear the impurities deposited in the blood, promote blood circulation throughout the body, nourish the entire spinal nervous system, relieve back pain and low back pain, improve metabolism, and relieve headaches. Lie on your back, straighten your legs forward, feet together, and arms on your sides. Inhale, gently apply force to the floor with your palms, and lift your legs off the ground. Exhale, continue to lift your legs up to the top of your head, and leave your hips and lower back off the ground. Lower your feet until the toes touch the ground. Keep breathing naturally.

Shoulder stand:

Sleep aid effect: Improve hemoglobin content, replenish vitality of brain and abdominal organs, fresh blood nourishes the entire head and facial skin, while massaging the thyroid and parathyroid glands, maintaining the normal adrenal glands and improving sexual control. Start with the same plough style. Or directly on a plow basis. Stretch your legs upward, lift your back off the ground, and land your shoulders on the ground. Keep breathing naturally.

Yoga voice meditation

Sit in a yoga meditation position, close your eyes, and focus on your breathing. Sleep aid: Relax the cerebral cortex and enter the quiet inner world. Take a deep breath. When exhaling, make the sound of "O" first, then close your lips and make the sound of "M" until the breath is completely exhaled, and then inhale and repeat. Repeat it. Make enough sound for your ears to hear. Focus on the voice and experience its echo in your brain.

Time: What should I pay attention to when practicing plow pose and shoulder stand before going to bed?

These are two positions that are very beneficial to the body. Most people can practice. The elderly and infirm should do it under the guidance of a coach and don't try it rashly. In addition, patients with high blood pressure and severe cervical, spinal and sciatica should not practice. During menstruation, you should also suspend such postures that turn the pelvis upside down, and simply use voice meditation to help sleep. (Editor in charge: Chen Shaopeng)