Fitness yoga movements relax the body and mind and help sleep

High work pressure, excessive excitement, etc. can cause insomnia. You can't sleep well all night, which makes you feel sleepy all day long. To get rid of this distress, try yoga moves for insomnia, allowing you to relax the tension in your shoulders, neck, upper back, chest and pelvis muscles and sleep in peace.

bridge

Efficacy: Relax the waist, abdomen and pelvis to relax the whole body.

Step1

Lie on your back first, with your hands palms facing up and naturally open, and your feet slightly wider than or at the same width as your shoulders.

Step2

Lift your waist while inhaling, keep your chin away from your chest, stop for 8 beats and keep breathing naturally, and finally slowly lower your waist while exhaling and relaxing. Repeat the action 5 times.

simple pelvic exercise

Efficacy: Relax lower limbs and pelvis muscles.

Step1

Quickly clench, open, clench and open your palms and toes for a total of 30 times.

Step2

Then spread your feet as wide as your shoulders, open the soles of your feet outward, and bend your toes hard towards the instep.

Tips

To enhance the effect, lift your feet 30 centimeters while inhaling, count to 10, put them down and lie flat for 2 minutes.

fish style

Efficacy: Eliminate rigidity in neck and shoulders and improve head fatigue.

Step1

Lie on your back, bend your arms and forearms at 90 degrees, and your feet naturally open as wide as your shoulders.

Step2

Raise your chest while inhaling, leaving your waist suspended and your head pressed against the bed, stay for 8 beats and keep breathing naturally.

Step3

At this time, your forearms lie flat first, and your hands grasp the muscles between your thighs and buttocks.

Step4

Use the strength of your abdomen to slowly lift your head, look at your toes, and slowly lower your back vertebra segment by segment to let your body lie flat. Repeat the action 5 times.

Liver and kidney function exercise

Efficacy: Stimulate and massage liver and kidney, while helping to soften the pelvis.

Step1

Lie on your back, with your hands open outward, palms facing up, knees bent, and feet open about twice the width of your shoulders.

Step2

Keep the soles of your feet on the bed without moving, press down your knees to the left, so that your right knee is pressed against the bed surface. When pressing down your knees to the left, your right shoulder must be flat against the bed surface and not lift up; stop for 8 beats, change sides after restoring and repeat for 3 times.

Tips

If your right knee cannot reach the bed surface when you press down, place your left foot on your right knee to help you press down.

Lift posture

Efficacy: Strengthen abdominal muscles, adjust internal organs, promote blood circulation in shoulders; stimulate lumbar spine and regulate physiological abnormalities.

Step1

Lie on your back, put your hands on your sides, bend your knees with your feet, lift your feet up 90 degrees, the soles of your feet are perpendicular to your calves, and your knees are straight.

Step2

Don't move the raised foot, then lift the other foot, your feet are at 90 degrees to the ground, and the toes are pointed at you. Hold this position and breathe naturally for 20 seconds. Slowly lower your feet and repeat it 3 times.

experts say

The fish-style bed should not be too soft, otherwise the waist will not be able to support it. It is recommended to choose the bedside position or use soft cushions to lay it on the ground for better results. (Internship Editor: Yan Lili)