Yoga 10 minutes before going to bed to reduce insomnia

The weather in autumn is cool and dry. People tend to feel sleepy during the day, but at night, some people find it difficult to sleep because of the cold air. At this time, it is not advisable to do yoga before going to bed to relax your body and spirit after a day and help you sleep. The following Xiaobian recommends a few bed yoga moves, which you can do for about 10 minutes a day.

Action 1

Lie on your back on the bed, straighten your legs together, twist your waist so that your hips face the left side of your body, lift your left leg and bend your knees, crossing it with your right leg, and facing your knees to the right. Turn your head to the left and breathe evenly about 5 times. Then slowly return to your supine position and change to the other side.

Action 2

Lie on the bed, spread your legs as wide as your shoulders, then support the bed with both hands, slowly straighten your arms so that your chest is off the bed. Slowly raise your head and breathe evenly 5 to 10 times.

Action 3

Lay your body across the bed, with your head and upper back suspended, then stretch your hands towards the top of your head, raise your head, and stretch your back and waist as much as possible.

Action 4

Lying on your side, support your head with your left hand to support the bed, lift your right leg back, bend your knees, grab your right ankle with your right hand, and pull hard, so that your right calf and thigh are as close as possible. Keep breathing 5 to 10 times, then switch to the other side.

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