Ten minutes of yoga meditation will help you fall asleep

Miss Gao is a securities analyst. During the day, she has a lot of work pressure and a high degree of concentration. At night, she tosses and turns and cannot fall asleep. Even counting sheep will help. This will greatly affect her mental state the next day. What should I do? A friend recommended her to take part in fitness. After consulting a personal trainer, she chose a fitness method that focused on running and yoga. Not only that, the yoga instructor also recommended that she practice yoga meditation for 5 to 10 minutes before going to sleep in response to her insomnia.

The specific method is:

1. After washing at night, 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;

2. The deeper the inhale, the higher the 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 to make the vital energy in the entire meridian system unimpeded, you can achieve health. On the spiritual side, pranayama is generally used as a preparatory stage for yoga meditation. In other words, yoga pranayama can effectively strengthen blood circulation, adjust the functions of internal organs such as nerves, spinal cord, and heart, and clear thinking confusion caused by body tension. Yoga has a good regulating effect on the nervous system (especially on the brain). One of the major reasons that affects the quality of sleep is psychological pressure and changes. Through some yoga practices, we can well regulate and relieve our psychological pressure, thus allowing us to fall asleep faster. (Internship Editor: Wu Jinyu)