Yoga moves to improve sleep. Many people often suffer from insomnia in life. They can't sleep well at night, wake up at the slightest movement and always dream. These sleep problems that make you tired can be improved through yoga. Let's share some yoga moves to improve sleep.
Yoga moves improve sleep 1 Four yoga moves help sleep.
Hip opening action
Opening buttocks is a very important action in yoga, which can help blood circulation. Zheng Yipin also explained that because there are many nerves around the hip joint, the blood circulation around the pelvis can be strengthened by opening the hip joint, which has the effect of calming the nerves and helping sleep.
Step 1
First lie flat on the ground with your knees bent, then slowly open your feet left and right, with your knees sinking close to the ground and your feet facing your feet.
Second step
Hands akimbo, stay for 5- 10 minutes.
skill
The hip opening action lasts for a long time, and you will feel numb in your legs. You can bend your knees first, then turn to your side and get up slowly, so as not to hurt your back and spine.
Transverse torsion
Twist it before going to bed. Suggestions can be made directly on the back. During the twisting process, the cervical spine, back and lateral psoas muscles can be stretched. At this time, deep breathing helps to clear the respiratory tract and help the body enter a state of rest.
Step 1
First lie flat on the ground, bend your left foot as close as possible to the thigh root.
Second step
Touch your left knee lightly with your right hand, tilt your left foot to the right, and lay your left hand flat on the ground.
Third step
Look at the front end of your left hand, put your left foot close to the ground with your right hand and touch the ground with your shoulder. Stop for 1-5 minutes and then switch feet. Repeat. Take a deep breath during the process and adjust the breathing frequency.
Pigeon-like bending forward
Pigeons bent forward can stretch the muscles on the outside of the legs, especially for office workers who lack exercise and sit for a long time on weekdays, which 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 thighs. I suggest you start with the downward dog pose to help you open the meridians at the back of your legs to warm up and enter the forward bent pigeon pose faster.
Step 1
Hands are slightly wider than shoulder width, knees are shoulder width, toes are on the ground, arms are propped up to lift the upper body off the ground, and the upper body is 90 degrees with arms and legs.
Second step
Step on the ground with the sole of your foot and push your hips back. People and the ground are in a big triangle, and the whole back extends into the sky in a downward dog style, and stays for at least 5 breaths.
skill
If you think the hamstring of the lower dog leg is too tight to straighten, you can try to stand on tiptoe, bend your knees, keep your head down, straighten your arms, push your hips up, and adjust your breathing until your leg can straighten back.
Third step
The heel of the right foot is off the ground, and the left knee is hooked up in the direction of going to the abdomen, and then it is slowly lowered to the floor, and the outer side of the left foot is flat on the ground and slightly bent.
Fourth step
Elbows on the ground, right front thigh, knees on the ground. Keep your toes balanced. Make sure your pelvis is back to normal. Don't lift or tilt it. Then straighten your hands completely forward. Your body, right leg and instep are completely attached to the ground. Put your upper body strength on your left leg. After staying for 5- 10 minutes, change feet and repeat the action.
skill
For people with hard tendons, it is suggested that a towel can be placed under the left hip to help, so as to ensure that the hip will not tilt up and down and avoid injury.
Leg lifting action
Leg lifting before going to bed helps the blood circulation of the lower body and improves the curves of thighs and calves.
Step 1
Sitting posture, the left side of the body is close to the wall, the feet are bent, the left hand can hold the knees, and the other hand is flat on the ground.
Second step
Turn around and lie down, lift your left and right feet and straighten your back as close to the wall as possible, and stay for 5- 10 minutes.
skill
People with tight backs can put a small towel under their waist to feel more comfortable.
Third step
Step 2 can also open the feet to the left and right in a V shape, which can stretch the muscles inside the thighs and help open the hips.
Yoga action 2 to improve sleep can relieve insomnia.
1, static lotus style
Squat down first, press your two fingers, forefinger and thumb into handprints on your knees, separate your legs as far as possible, tuck in your abdomen, look straight ahead, exhale slowly, and try to keep your body balanced for 30 seconds-1 minute. It can improve attention, stimulate pelvic blood circulation and exercise pelvic floor muscles.
2. Spinal backward type
First keep your body upright, then lean back, hold your calf with your hands, lean back as far as possible, bow your head naturally, breathe naturally, and then exhale to stand again. It can soften and strengthen the spine, make the spinal nerves get extra nourishment, expand the chest, and correct bad posture such as drooping shoulders.
3. Prayer style
Keep standing, put your hands together, put them on your chest, lift your right foot, press your heel against your perineum, and exhale and inhale to keep standing balance. Look down at your fingertips. Relax your shoulders, breathe naturally and stay focused. Then exhale and practice on the other side. It can nourish and strengthen leg muscles and enhance the ability of concentration.
4, auxiliary kneeling baby type
Kneel with your knees apart and your hips on your heels. If you feel tight in your calves, or your ankles and soles are uncomfortable, you can put a yoga blanket under your calves, and fold it single or double to relieve the pressure on your ankles and soles. You can adjust the height by folding the yoga blanket into a rectangle until you feel relaxed. Bend forward slowly on the pillow, turn your head to one side to rest for a while, then turn to the other side, and relax your shoulders and neck evenly. Put your arms comfortably on both sides of the pillow, close your eyes and breathe easily, while staying for 1 ~ 5 minutes.
5, relieve prone twisting
Stick to the pillow and don't let your waist droop. People with low back tension can put a double blanket under their knees, and the thickness can be adjusted according to individual needs. Depending on the situation, put a yoga blanket with standard folding or single folding under your cheek to fully relax your shoulder and neck position.
6, mountain stream style
Put a yoga blanket under the neck by standard folding method, leave a part of the blanket under the head, put another one on the back and waist by standard folding method or double folding method, and roll the other one into a bucket (you can use a rectangular pillow or pillow) and put it under your knees.
This posture makes you feel that your body weight has disappeared, just like lying on a raft, floating with the water waves, slowly relaxing and achieving peace of mind. Because the neck is completely supported, lying flat completely opens the mind, and the mind can gradually adapt to the feeling of being unguarded, and then gradually enter an open, free and calm realm. First lie to the right and leave the appliance, lie flat or hold your abdomen on one knee to relax your back.
Matters needing attention in sleep yoga
1, the external environment should be quiet.
2. The room is spacious and the light is soft, which makes people feel warm and comfortable.
3. Wear loose clothes, don't wear tight underwear, don't let yourself feel bound, and relax completely from the outside to the inside.
4. Keep warm during practice, especially during rest.
5. You can choose stretching and simple dynamic posture to make your body fully active before you can enter a state of complete relaxation and rest.
6. If conditions permit, you can use relaxing essential oil products, such as lavender essential oil. You can also use a heated salt bag to keep warm, so that practitioners can get energy supplement.
7. People with osteoporosis, or patients with high intraocular pressure, high myopia, poor physical condition, initial recovery from serious illness, epilepsy and cerebral cortex injury, can't lose sleep through yoga.
Three reasons why yoga can improve sleeping women's poor sleep;
1, the disorder of day and night life rhythm
Long-distance travel by air, the change of time difference will make the sleep rhythm disorder and lead to insomnia. Some people suddenly change night shifts, and they can't sleep day and night. It takes a long time to get used to it. One of the reasons for insomnia is that one's biological clock is out of step with the pace of life.
2. Sleep environment factors
Some people are only used to sleeping in a fixed environment, so they can't sleep if they change rooms and beds. Old people often don't adapt to changes in the environment. Noise, strong light, cold, heat, uncomfortable bed, crowded sleep and external factors such as fleas, bedbugs, mosquitoes and mice will all hinder sleep.
3. The influence of drugs and alcohol
People who rely on sedative and hypnotic drugs often have stubborn sleep disorders. The more dosage is used, the more obvious insomnia will appear when stopping or reducing the dosage. People who take stimulants for a long time will also suffer from insomnia. After middle age, people become sensitive to caffeine. Maybe he got into the habit of drinking strong tea or coffee at night when he was young, which didn't affect his sleep at that time, but after middle age, insomnia became obvious, and I didn't realize that this long-term habit was actually the deep cause of insomnia.
4. Psychological factors
Acute or chronic anxiety; Acute or chronic depression; I am thinking about some problems when I sleep, and I can't let go. I often worry that I can't sleep, which is the biggest obstacle to falling asleep. Others are afraid of the dark, have nightmares and can't sleep. Excessive excitement before going to bed for any reason will prevent them from falling asleep.
5. Sleep-induced ventilation disorder
In recent years, there is a further understanding of sleep apnea syndrome. This syndrome is divided into three types: the central type is due to the stimulation of the diaphragm by the central nervous system, and apnea occurs frequently, stopping 18 seconds to 3 minutes each time and stopping 70-300 times every night; Obstructive type is due to the relaxation of pharyngeal muscles, causing upper respiratory tract obstruction. At this time, the diaphragm contracts sharply and pushes the air, resulting in loud snoring; There are both mixed types.
Apnea syndrome interferes with sleep and makes people wake up frequently. If the cause is not found, hypnotics will be used to treat insomnia, which will make the condition more complicated and even lead to sudden death.
6. The influence of dreams
It is often difficult to fall asleep again when you wake up from an impressive dream, especially from a nightmare.
7. mental illness
Schizophrenia, affective psychosis, neurosis and other mental diseases often have insomnia symptoms.
8, nocturnal myoclonia and restless legs
Nocturnal myoclonia is a short-term clonus in which two legs or one leg attack during sleep, lasting 0,5 ~ 4,0 seconds each time, and the highest frequency can reach 20~40 seconds. People may wake up during an attack, but they will not notice the attack, but will be discovered by people in the same bed. Restless legs can occur alone or together with nocturnal myoclonia. Patients feel uncomfortable in their legs when resting, so they should exercise regularly. Of course, their legs don't move when they sleep. At this time, they will feel particularly sad, which will of course hinder their sleep.
9. Various physical diseases
All kinds of physical diseases may hinder sleep. The upper abdominal pain of ulcer often occurs in the middle of the night, which wakes the patient up. Angina pectoris occurs every time during sleep; Postural dyspnea during heart failure makes it difficult for patients to lie flat and fall asleep; Hyperthyroidism patients often wake up in their sleep, palpitations, fear and sweating; Diabetic patients urinate a lot at night, often get up to urinate and can't sleep well. Others such as asthma, arthritis, allergic colic; Any pain, itching, bloating, constipation and urinary retention will cause insomnia.