The first type: whole locust type

Practice: prone, the big calf is 90 degrees, and the pillow is sandwiched between the calves. When inhaling, lift the upper body and legs off the ground as much as possible and keep breathing for 4 times. Decreased exhalation.

Efficacy: Leg-clamping pillow can promote the consumption of fat on the inner thigh, increase the contractility of the back, increase the comfort after relaxation and improve the quality of sleep.

The second type: ship type

Practice: Lie on your back with a pillow on your calf. Inhale, raise your upper body and legs, and keep breathing for 4 times. Restore when exhaling (if you feel tired, you can hold the edge of the pillow with both hands).

Efficacy: With the help of the weight of the pillow, strengthen the contraction of abdominal muscles, reduce fat, stimulate nerves, soothe the nerves and improve the quality of sleep.

The third type: leg extension type.

Practice: Lie on your back and put the pillow between your calves. Inhale, lift your legs up 45 degrees and keep breathing for 4 times. Decreased exhalation.

Efficacy: improve the condition of small belly. Strengthen the strength of the spine and help sleep.

The fourth type: inverted type

Practice: Lie on your back, put the pillow under your hips and stick your legs upright against the wall for 2-5 minutes.

Efficacy: Eliminate leg edema, let blood fully flow back to the upper body, treat and prevent varicose veins, and fall asleep quickly.

Two, five yoga moves to improve sleep quality

1, reverse arrow against the wall

Lie on your back and lift your legs against the wall, and blood will flow back to your heart, which has a soothing effect.

Tip: It is recommended to keep this posture for 5 minutes, and it is better to wear an eye pillow on your eyes.

2, sit half cone torsion

Sit down and relax.

It is also a good way to relieve physical stress by gently stretching the vertebral cone and bending or stretching your legs at the same time.

3. supine posture

Also known as lying butterfly, it can start the rest mode of the body.

Lie on your side on the bed with your feet together and your knees open like frog legs. If you feel nervous in your hips, you can put a cushion under each knee.

Tip: Put our hands on the heart and abdomen respectively.

Take a deep breath and carefully experience the process of gas entering and leaving the body.

4. Baby style

This is a typical rest posture used in yoga, which is very effective for relieving mental stress and physical fatigue.

The way to do this is to fold your body onto your thighs, bend your arms forward as far as possible or put them on your sides so that your forehead touches the ground.

Tip: Take a deep breath while doing this position, and at the same time gently sink your forehead to release the pressure inside your eyebrows.

5, supine hemivertebra cone torsion

It's convenient to do this sideways twist in bed before going to bed.

The method is to lie on the bed, lift your right knee to your chest, put your feet on your left leg, and then stretch your right arm.

After taking a few deep breaths, repeat the same action on the other side. You can also bend your legs to one side.

Tip: A slight twist can release the pressure on the whole spine and help digestion.

The stress of life and work, the hyperactivity of the brain and the neglect of physical feelings, try to relax the brain and look inward, reconnect with the body and have a good sleep.