Ten-minute self-cultivation method of yoga before going to bed (photo)

Yoga before going to bed 1. Open your hips

Opening the hip is a very important movement in yoga and can help blood circulation. Zheng Yipin also explained that because there are many nerves around the hip joint, opening the hip can strengthen blood circulation around the pelvis, which has the effect of calming the nerves and helping sleep.

Step1

Lie flat on the ground first, bend your feet, then slowly open your feet to the left and right sides, sink your knees closer to the ground, and place your feet against your feet.

Step2

Place your hands on your hip bones and leave for 5-10 minutes.

TIPS

When the hip opening action lasts for a long time, you will feel numb in your legs. You can first put your feet back to your knees, turn around and lie on your side, and then get up slowly to avoid hurting your back and spine.

2. Lateral torsion

When doing twisting before going to bed, it is recommended to do it directly lying flat. During the twisting process, you can stretch the cervical spine, back, and lateral psoas muscles. At this time, deep breathing will help unblock the respiratory tract and help the body enter a resting state.

Step1

Lie flat on the ground first, bend your left foot, and keep your foot close to the base of your thigh as possible.

Step2

Gently touch your left knee with your right hand, lean your left foot to the right side of your body, and hold your left hand straight and flat on the ground.

Step3

Look at the front of your left hand, press your left foot close to the ground with your right hand, land on your shoulders, stay for 1-5 minutes, and then change your feet and repeat. During the process, you can inhale and exhale deeply to adjust your breathing rate.