note:
Do not practice more than 1 hour before going to bed. Too long time will lead to mental stress, active thinking, physical fatigue and difficulty in falling asleep. )
Yoga practice for insomnia;
In the morning full of drowsiness, the body and mind feel very comfortable, and the consciousness is still dormant in essence, which is the best opportunity to improve the body's resilience and natural healing power. During sleep, the body will turn over in all directions. Although it feels as if it didn't sleep well, it is actually very important to restore the body. The body skew caused by daytime life can be adjusted by sleep. However, it is impossible to completely change the state of one's body simply by relying on natural resilience. Please adjust your body according to your schedule before going to bed, and you will have a comfortable and refreshing morning.
The flow of the schedule: cat-rabbit-open shoulder-shoulder upright-fish-supine abdominal breathing.
(1) cat type
1. Sit up straight and don't overlap your feet. Put your hands in front of your knees, lean forward and touch your forehead.
2. Slowly lift your hips, and your body weight is slightly supported by your head.
3. Make the hips slowly and slightly downward, and at the same time make the head rotate repeatedly in all directions, which has the function of massaging the head.
4. The hips return to the heels, the two fists overlap, and the forehead is placed on the fists. Just relax。
(2) Rabbit style
1. Sit up straight, put your hands behind your back, inhale slowly, straighten your back and chest, and straighten your neck.
2. While exhaling, take a salute posture, lean forward on your upper body and slowly lift your hips.
3. While lifting the buttocks, make the head touch the ground and bear a certain weight to stabilize the body. Lift your arm slowly. Breathe naturally to enjoy the excitement.
4. Slowly lower your hips, inhale, put your hips on your heels, and resume the salute posture. Put down your arms, fold your fists, put your forehead on it, and relax.
(3) open shoulder type
1. Sit up straight and don't overlap your feet. Hands crossed behind your back, shoulder blades tilted back, chest out.
2. Relax your shoulders and neck and tilt your head forward. Rotate the head in the order of back, left and right. Then turn in the opposite direction, turn for 8 seconds, and slowly circle twice.
Finally, put your head back to the front, relax your hands and lower your head.
(4) vertical shoulder type
1. Lie on your back, put your legs together, put your hands neatly at your sides, touch the ground with your palms, and inhale.
2. Lift your legs while exhaling slowly. Then lift your hips so that your legs are parallel to the ground. Hold your waist with both hands, and breathe naturally in this position 10 ~ 20 seconds.
3. While inhaling, lower your hips and restore your legs to 90 degrees with the ground. Then, focus on the abdominal muscles and lower your legs while inhaling.
4. Restore the position of your hands and lie down and relax.
(5) the style of fish
1. Legs together, prone, palms on the ground, below hips. Exhale.
2. Inhale, elbow up, chest out, chin up, and head up.
3. Keep this posture, slowly chest out and arch your back, and keep breathing naturally 10 ~ 20 seconds.
4. Exhale and return to the position of 1. Lie down and relax.
(6) Abdominal breathing in supine position (Figure 365)
1. Lie on your back with your legs waist width apart. Make a triangle with your thumb and forefinger and put it around your navel.
2. Inhale and count slowly in your mind.
3. Try to exhale when counting, and slowly breathe and relax after counting to 9.
Buy a pack of lavender-scented things or try this perfume next to your pillow! It may be good to drink a cup of hot milk before going to bed, but it is best not to be too idle during the day, otherwise you will not be able to sleep.