In fact, many people have the habit of exercising before going to bed. Of course, different people like different exercise methods. Perhaps most women will choose to do yoga before going to bed. Doing yoga before going to bed is good, not only relaxing, but also good for sleep. However, it should be noted that not all yoga moves are suitable for doing before going to bed. Come and have a look with me.

1, cat stretching

Exercise:

Kneeling posture, hands and upper body as close as possible to the ground, stretching shoulders and the whole back and spine.

Efficacy:

Stretch the upper back and middle back, open the shoulder joint, nourish the heart, nourish the meridians on the spine, bladder and arms, especially pericardium and acromioclavicular muscle, and relieve the pain in the shoulder and back.

2. Butterfly style

Exercise:

It is called butterfly style because this action imitates the state that the butterfly slowly vibrates its wings. When practicing, sit on the ground or bed, keep your feet upright, hold your feet with your hands, and let your legs move up and down? Get moving and do it for 5 minutes every day.

The butterfly stroke can also be simplified, that is, the feet are opposite, and the upper body leans forward for more than ten seconds, and this is repeated for 3 to 5 groups. Adjust the intensity of action according to your own tolerance.

Efficacy:

Promoting blood flow into the back and abdomen is helpful to eliminate urinary dysfunction and sciatica, stretch the spine and lower back, stretch the medial ligament of the leg, effectively * * * the adrenal gland, and can also * * * dredge the liver meridian, spleen meridian, kidney meridian and bladder meridian of the lower back, which has a health care effect on the male prostate and can also adjust the abnormality of the female physiological period.

For women, the butterfly stroke also plays a very important role-cleaning up the "sanitary dead angle" pelvis inside the body and properly exercising the most difficult part-buttocks.

3. Sphinx posture

Exercise:

1. Lie on your stomach, put your hands on both sides of your shoulders, and try not to exceed your shoulders with your fingertips.

2. Keep your legs straight and your feet on your back. With the next inhalation, use the strength of your back to roll up your spine segment by segment.

3. when you can't get up again, push your upper body up with your arms, hold it, and don't shrug your shoulders.

4. Keep 3-5 breaths at a time and practice several times.

Efficacy:

Effectively squeeze and * * * bone psoas muscle, adjust the spine, * * * through the bladder and kidney meridians of the lower back and sacrum, and through the lung and spleen meridians on the front side of the leg, squeeze and * * * squeeze the kidney and adrenal gland, which can relieve back pain very well. When the head leans back, it can effectively * * * the thyroid and parathyroid glands.

Step 4 squat on your toes

Exercise:

Kneel down, keep your feet back for 30 seconds, have a rest, and then do 3~5 groups.

Efficacy:

This is a good way to draw blood downwards. It is not easy to draw qi and blood to the soles of the feet at once, but to the knees first. Knees are full of blood, not far from the soles of feet. Can effectively strengthen the endurance of feet, toes and ankles; * * * Press the front side of the ankle with six meridians in the lower body. Helps to open the spleen, liver, gallbladder and stomach meridians.

5, supine position

Exercise:

Lie on your back with your knees bent outward, your feet facing each other, your legs spread naturally, your hands placed comfortably, and your movements kept 1 min. Take a break and do 3-5 groups according to your own situation.

Efficacy:

Lying on your back with baddha konasana helps to open the crotch and relieve the sciatic nerve discomfort caused by sedentary. Practicing this pose during female dysmenorrhea can obviously improve abdominal pain.

6. Basic knowledge of yoga

1, practice meditation:

Meditation is a state of consciousness. When you practice meditation, try to calm yourself down and focus on your body. Meditation can effectively relieve tense muscles and nerves and restore your energy. By practicing meditation, you can improve your mental attention and make your mood calm.

2. Know your health:

It is very important to know your physical condition before practicing yoga posture. Never force yourself to do postures or excessive exercise beyond your physical ability. Because yoga is not a competition.

3, step by step, master the correct method:

Step by step In order to achieve the success of yoga practice, we must also master the correct methods. Yoga is a perfect scientific system. Although not everyone can make all yoga poses perfectly, they can undoubtedly master the essentials of yoga practice without difficulty.

Every step of yoga practice should be serious and not rushed. During the practice, you should cooperate with breathing and move as slowly as possible to keep the balance of the whole movement.

4. Practice time:

Early morning, before breakfast and evening are the best time to practice yoga. You can practice at other times, but you should practice on an empty stomach or after complete digestion.

Generally speaking, it is three to four hours after a meal. Drinking liquid food or drink can be practiced after half an hour, and it is more scientific to eat 1 hour after practice. Take a shower at least 15 minutes after yoga.

Practice different contents at different times, such as practicing * * * method in the morning, practicing huge at noon, practicing meditation at night and so on. Try to practice at the same time every day.

5. Practice dressing:

Wear comfortable and loose clothes when practicing yoga, usually barefoot. If you feel too cold, you can wear cotton socks.

6. Auxiliary facilities:

You don't need any special facilities to practice yoga. You can buy a mat. If you have a carpet, spread a big towel. The mat should be supportive. Too soft or too hard is not good. Never let your feet slip.

What you need to practice indoors is an open space without furniture. Indoor temperature should be comfortable and free from external interference.

7. Precautions:

Before practicing yoga, take off your jewelry, watches, eyes, contact eyes and other things to make your body more comfortable and natural. Women should not do yoga contact during menstruation and after four months of pregnancy. In this case, we should stop many yoga methods and selectively engage in other light fitness projects, such as walking.

Yoga practice is very effective in treating various gynecological diseases and is also very helpful to women's health. For example, menstrual disorder can be cured by yoga practice, and proper yoga practice for pregnant women can improve the physique of the fetus and even help painless delivery.

Have you learned all the above bedtime yoga moves? It may not be easy for people who have no yoga foundation, but it will be easy to practice for a few more days. People with poor sleep can also improve insomnia by doing yoga before bed. Those who have never done yoga should know some basic knowledge of yoga, which is helpful for getting started. Learn quickly.