The first type: prone side leg lift.
1, lie prone on the bed, bend your elbows, palms down, support your body with your forearms and toes, your abdomen contract inward, and your head and spine must be in a straight line. Breathe naturally for 20 seconds, while keeping moving, and do it three times.
2. Then lift one leg to one side and keep breathing naturally for 20 seconds, and do the same for 3 times. The left and right legs alternate and repeat.
The second type: stretch your legs on your back.
1. Lie on your back on the bed with your legs together, then lift and straighten one leg, grab your ankles with both hands and pull them to your chest, and exhale slowly.
2. Inhale, keep breathing naturally 15-20 seconds, and then put down your legs. The left and right legs are alternately repeated and divided into 3 groups.
The third type: sitting side extension
1. Sit on the bed with your right leg straight and your left leg bent against your hips.
2. Then grab your right toe with your right hand, lift your left hand up, tilt your upper body to the right, and look up at your head.
The fourth type: overhead type
1, knees shoulder width apart, kneeling on the bed, instep close to the ground, upper body straight, hands drooping naturally.
2. Slowly bend the upper body downward, put your hands in front of your knees until you reach the bed above your head, and bend your elbows slightly to support the upper body. Keep this posture, practice breathing five times, then exhale and return to the starting position at the same time. Repeat this action five times.
Fifth torsion type
1, lying on the bed, feet open shoulder width, hands open horizontally, in line with shoulders.
2. Inhale, straighten your right foot and lift your left foot so that the left thigh and calf are at right angles. Exhale, drop your left foot to your right foot, twist your waist to the left at the same time, look at the fingertips of your left hand, and keep breathing in this position for 3 times. Try to keep your left knee and shoulder close to the ground.
To sum up, people who often suffer from insomnia may wish to practice these movements, which will not only help them sleep, but also help them cultivate their self-cultivation. Can be said to be a good thing to kill two birds with one stone. Practicing yoga can not only make people healthier, but also have the effect of self-cultivation, which is very good. Practicing yoga at ordinary times will bring more benefits to people's health.