Yoga improves the quality of sleep. When a person's sleep quality is poor, it will not only affect his health, but also appear very listless. In order to completely improve the quality of sleep, you can actually do some simple yoga work to help. Understand yoga and improve sleep quality.

Yoga 1 1 Improve sleep quality and baby style.

Baby practice steps:

1. Kneel on the yoga mat with your knees shoulder-width apart and your instep touching the ground.

2. Inhale, extend your arms upward and extend the back of your spine upward. Then exhale, let your hips press your heels, fold your upper body forward and down from your hips, let your palms and forehead touch the ground, close your eyes and relax.

3. Keep breathing in this position for a few times to calm your body and mind, and then sit up slowly.

Baby-like effect: relax shoulders and back, stretch lumbar spine, improve blood supply deficiency of head and face, and nourish face.

2. Cat-cow style

Practice steps for cats and cows:

1, put your hands and knees on the ground so that your arms are perpendicular to the floor, your thighs are perpendicular to the floor, and your toes are on the ground.

2. Keep the navel inward and backward, and extend the spine. Exhale, starting from below the navel and tightening to the back, so that the lower back is arched upwards, and keep this position for 3 seconds.

3. When inhaling, push your hips backward, push your head and chest forward, let your spine stretch, and keep this posture for 3 seconds.

4. Repeat this action for 5 groups according to these two breathing rhythms.

Cat-cow effect: softening abdomen, increasing spine elasticity, nourishing reproductive system, and female physiological period can also be carried out.

3, supine knee to chest posture

Steps of supine knee-chest exercises:

1, lying on the yoga mat.

2. Inhale, lift your shoulders off the mat, lift your legs off the surface of the mat, then bend your right knee and hold your right calf with your hands. When exhaling, draw your right knee closer to your chest and keep your left leg straight.

3. When inhaling again, open your hands, straighten your right leg forward, bend your left knee at the same time, and hold your left calf with your hands. When exhaling, pull your left knee to your chest and keep your right leg straight.

3. Keep this breathing rhythm and practice 10 group.

Supine knee-chest effect: increase core strength, relieve low back stiffness and pain, and reduce lower abdomen circumference.

4. corpse-laying type

Steps of corpse spreading movement:

1. Lie on your back on the yoga mat, put your hands at your sides, palms up, and relax your shoulders.

2. Stretch your legs and separate your feet naturally.

3. Close your eyes, breathe evenly and observe your breathing.

Function of corpse laying: relax nervous system, reduce physical fatigue and improve sleep quality.

Yoga to improve sleep quality: a good way to calm the brain, relieve stress and improve sleep quality. It also helps to strengthen ankles, stretch thighs, promote blood circulation in legs, relieve sciatica of lower limbs, and relieve gout and rheumatism.

First, bend your knees and sit in the middle of the mat, with your right palm facing up, close to the outside of your right hip, and your left palm facing up, close to the outside of your left hip. Sit on the inside of your feet, exhale, bend your elbows, slowly lean back and lie flat on the surface of the mat. Inhale, put your hands on your head and put your elbows together. Lift your chin slightly. You can close your eyes and feel your breath for about 10 seconds.

Flying crow style: it can strengthen leg strength, improve people's balance and attention, effectively relieve stress, eliminate excess fat in the body and flexible your shoulders. Exercise: put your legs together, cross your hands behind your body, inhale and abdomen, stretch your arms backwards, rotate your shoulders backwards, lift your right leg, straighten your instep, lean forward and extend downwards, keep your right hip rotating, keep your right leg slightly higher than your body, tighten and lift your left thigh muscles, rotate outward, keep your eyes on the vertical point of sight 10 second, and do the exercise again after changing sides.

Deflation: This is a good posture to stretch the back of the leg. At the same time, it can also massage abdominal organs, improve flatulence in the stomach, eliminate turbid qi in the body, calm the brain and effectively relieve stress.

If you practice regularly, the stress will be reduced and the quality of sleep will naturally improve. Stand on the mat with your legs together, raise your arms inside your thighs, support your hips with your hands, bend your hands forward, land your hands, support your fingers on the ground, stretch your back and sternum forward, keep your spine and head in a straight line, relax your shoulders, keep your eyes on the ground, keep your legs straight, and keep your ischium elevated for 10 second.

Standing against prayer: this pose can also be said to be an action in meditation pose. In addition to improving the hunchback with chest and adjusting posture, it is also very helpful to improve attention, calm the heart and relieve stress.

Stand in the middle of the mat, put your legs together, inhale, put your hands together, keep your palms close to the spine, move your fingertips as far as possible between your shoulder blades, open your elbows backwards, relax and sink your shoulders, your forearms are parallel to the ground, your coccyx is raised above your pubic bone, tuck in your abdomen, close your chin and look forward, and apply uniform force to your soles, but don't collapse your arch and keep it stable. 46866.86868666666

Salute: practicing this pose can calm people's mood and relieve nerve pressure.

Keep your back straight and breathe smoothly when practicing. When exercising, stand from the mountain and enter the state, with the outer soles of your feet in the shape of an external octagon, hold your chest tightly with your hands, hold your chest out, inhale, kneel down, and lower your hips to the lowest point. Let the outside of your hands and arms lean against the inside of your knees, keep your hands clenched, look forward, hold for 10 second, and then stand up slowly. Be careful not to stand too hard and get dizzy easily, if you feel good.

Yoga improves sleep quality, 3 ways to lose weight and help sleep before going to bed.

Part 1

Efficacy: this pose can keep the kidneys, prostate and bladder healthy; At the same time, it is also very beneficial to women. It can regulate irregular menstruation, regulate menstrual flow, promote normal ovarian function and reduce waist fat.

Step 1: Lie on your back, bend your right leg, and put your hands around your right knee to keep it close to your chest.

Step 2: Inhale, bend your left leg close to your chest, put your hands around your knees, and raise your head so that your forehead is close to your knees. 1 min.

Tip: Try to keep your knees close to your chest. After the action, straighten your legs and shake to relax.

the second part

Efficacy: This pose can strengthen abdominal organs, strengthen kidneys, activate the whole spine and improve digestive function. At the same time, it can massage the heart and abdominal organs, so that the spirit can be fully relaxed.

Step 1: prone, legs bent, heels close to hips, hands grasping both ankles.

Step 2: Inhale, lift the upper body, make the whole body arched, and leave the thighs off the ground. Hold for at least one minute.

Tip: Keep your hands straight.

the third part

Efficacy: this pose may quickly eliminate backache, backache and hip pain caused by sedentary; In torsion, the liver and spleen are strengthened, and the neck muscles are strengthened, which effectively relieves shoulder and neck fatigue and beautifies the back.

Step 1: Lie on your back, with your left leg straight and your right leg bent, with your right palm above your left foot and your hands naturally at your sides.

Step 2: Cross your right leg on your left leg and lie on your side. At the same time, twist your head to the right, breathe normally, and keep your eyes on the left rear side.

Tip: When rotating, keep your spine straight and pay attention to balance.

part four

Efficacy: Soft and flexible spine, reduce waist fat, strengthen abdominal blood circulation and relieve low back pain.

Step 1: Lie on your stomach, with your feet shoulder-width apart, supporting your upper body with your hands, and your hips not leaving the ground.

Step 2: Inhale, bend your elbows, and sink your upper body so that your chest is close to the ground.

Tip: Pay attention to breathing, slow down, and the effect will be more obvious.