Can't sleep at night how to do? In fact, practicing yoga is also helpful to sleep. Learn these movements with Xiaobian to improve your sleep quality~
How to do yoga before going to bed:
Hip opening is a very important movement in yoga, which can help blood circulation. Zheng Yipin also explained that because there are many nerves around the hip joint, hip opening can strengthen the blood circulation around the pelvis, which has the effect of calming nerves and helping sleep.
First lie flat on the ground, with both feet bent, then slowly open the feet to the left and right sides, with the knees sinking close to the ground, and the soles of the feet to the soles of the feet.
Place your hands on your hips for 5-10 minutes.
When the hip opening movement lasts for a long time, you will feel numbness in your legs. You can first bend your feet back to the knees, then turn around and lie on your side, and then get up slowly, so as not to hurt your back and spine.
[side lying twist]
Before going to bed, it is recommended to do the twisting movement directly on your back. During the twisting process, stretch the cervical spine, back and lateral lumbar muscles. At this time, deep breathing helps to unblock the respiratory tract and help the body enter a resting state.
Lie flat on the ground and bend your left foot as close to the base of your thigh as possible.
Touch your left knee with your right hand, lean your left foot to the right side of your body, and lay your left hand flat on the ground.
Look at the front end of the left hand, press the left foot close to the ground with the right hand, land on both shoulders, stay for 1-5 minutes, and then repeat with the other foot. During the process, deep breathing and exhalation can be used to regulate the respiratory rate.
Front bend pigeon
The forward bending pigeon can stretch the muscles on the outside of the legs, especially for the office workers who are lack of exercise and sedentary on weekdays. It can promote the blood circulation of the lower body, avoid the accumulation of waste in the lower body and prevent the accumulation of saddle meat on the outside of the thigh. It is suggested to start from the downward dog position to help you warm up by opening the meridians on the back of your legs.
Hands open slightly larger than shoulder width, knees kneel with shoulder width, toes point to the ground, arms up, upper body off the ground, upper body and arms, legs at 90 degrees.
Step on the floor with the sole of the foot and push the buttocks up. The person and the ground present a large triangle. The whole spine to the tail vertebrae extend to the sky in downward dog style. Stay for at least 5 breaths.
If you feel that the back tendons of the lower dog's legs are tight and cannot be straightened, you can try to stand on tiptoe, bend your knees, keep your head down and keep your arms straight, push your hips up, and adjust your breathing until your legs can be straightened back.
Lift the right heel off the ground, lift the left knee forward toward the abdomen, and then slowly lower it to the floor. The outside of the left foot is flat against the ground and slightly bent.
Keep your elbows on the ground, the front of your right thigh and knee on the ground, and keep your toes on the ground to keep balance. Make sure that your pelvis is upright, and don't lift or skew. Then extend your hands forward completely. Your body, right leg and instep are all close to the ground. Put your upper body strength on your left leg, and repeat with your feet after staying for 5-10 minutes.
For those with stiff tendons, it is recommended to pad the towel under the left buttock to make sure that the buttock will not be crooked to avoid injury.
Lifting legs before going to bed can help lower body blood circulation and improve the curve of thigh and calf.
Sitting position: the left side of the body is close to the wall, the feet are bent, the left hand can hold the knee, and the other hand is flat on the ground.
Turn around and lie down, raise your left and right feet and straighten them. Keep the back side close to the wall as far as possible. You can stay for 5-10 minutes.
People with a tight back can pad a small towel under the waist to feel more comfortable.
The action in step 2 can also open the feet to the left and right to form a V shape, which can extend the inner thigh muscles, and can also assist in hip opening.
Warm prompt long-term insomnia will seriously affect a person's quality of life and health problems, yoga is only to alleviate mild insomnia and preventive effect, so serious words to active treatment.