Yoga before going to bed: Relaxing your body and mind helps you sleep

There are many types of yoga, and different types of yoga are practiced at different times. Before going to bed, you can practice bedtime yoga to help relax the spirit, soothe the body, and have a healthy and good sleep.

Part 1

Efficacy: This pose can keep the kidneys, prostate and bladder healthy; it is also very beneficial to women. It can adjust irregular menstruation, regulate menstrual flow, and promote normal ovarian function.

Step1 Sit on the bed, bend your knees, and your feet face each other. Grasp your feet with both hands, straighten your spine, and keep your heels close to your perineum

Step2 Inhale, exhale and bend forward, keep your forehead as close to the floor as possible, and keep breathing normally for a minute.

Tips: Keep your knees close to the bed as much as possible. After finishing the exercise, straighten your legs and shake them to relax.

Part 2

Efficacy: This pose strengthens abdominal organs, strengthens kidneys, activates the entire spine, and improves digestive function. At the same time, it can massage the heart and abdominal organs to fully relax the spirit.

Step 1 Sit on the bed, straighten your legs, grab your toes with both hands, and straighten your spine.

Step2 Inhale and exhale while bending your elbows, bringing your body closer to your legs and bringing your forehead closer to your knees. Breathe normally and hold for at least one minute.

Tips: Keep your feet straight and keep your forehead as close to your knees as possible.

Part 3

Efficacy: This pose may quickly eliminate back pain, low back pain and hip pain caused by sitting for a long time; during twisting, the liver and spleen are strengthened, and the neck muscles are strengthened, effectively relieving shoulder and neck fatigue.

Step 1 Fold your right leg over your hips, cross your left foot over your right knee, so that your left foot is in front of your right knee; straighten your spine and sit on the bed.

Step2 Close your right arm to the outer side of your left thigh, inhale and exhale to twist your abdomen, shoulders, and head to the left; breathe normally and keep your eyes focused on the left rear.

Tips: When rotating, keep the spine straight and pay attention to maintaining balance.

Part 4

Efficacy: Softens and flexibly the spine, reduces waist fat, strengthens abdominal blood circulation, and relieves low back pain.

Step 1 Hold the bed with both hands and knees and keep your back in a kneeling position.

Step 2 Inhale, sink your back, and look up at the ceiling.

Step3 Exhale, arch your back, push your spine upward, and bring your chin to your chest. Repeat the entire sequence ten times.

Tips: Be careful to cooperate with your breathing to slow down the speed and make the effect more obvious. (Internship Editor: Zhang Xing)