What yoga moves are good to do before going to bed?
Action 1: cat stretching
It can relax the muscles of shoulders, neck and arms, which is very soothing for people who sit in the office and play computer for a long time.
Step 1: Kneel on the yoga mat, slowly climb forward with your hands, let your back stretch forward in a sliding state, and try to keep your chest in touch with the ground for about one minute.
Step2: Twist the right shoulder to the left, lay the right arm flat to the left, and the strength of the body continues to extend down to the shoulder and neck of the right back. Stay for about a minute before changing hands.
Action 2: Take a deep breath.
It can relieve the back and cervical vertebrae, improve chest tightness, and solve the problems of hunchback and poor posture.
Step 1: Lie flat on the yoga mat with your hands bent and elbows on both sides of your ribs.
Step 2: Take a deep breath and lift the cervical vertebra of your back with the strength of your elbow. If possible, take your head and let it rest on the ground. Pay attention to the relaxation of shoulders and neck, mainly relying on the strength of elbows. Stay for two breaths, and then return to the original position. It is recommended to do 3 to 4 groups.
Action 3: Pull the bow backwards.
It is also mainly used to relieve the back, arms, shoulders and neck, and is very effective for the oppression caused by sedentary.
Step 1: Lie on the yoga mat with your forehead touching the ground. Bend your knees and hold your ankles with your hands.
Step2: slowly lift the calf, lift your hands along the strength of the calf, then let the upper body leave the yoga mat and balance your body with abdominal support. Be careful not to shrug, be sure to relax and keep moving for about a minute.
Action 4: Baby-like comfort
This is the last soothing action in yoga. It seems simple, but it's actually very healing. After stretching in front, relaxing is very helpful for sleep. Just bend your knees and bend your back like a baby, stretch your hands forward and lie flat, and your whole body muscles are at rest.
What can I eat before going to bed for insomnia?
1 Apple
Apple is rich in pectin, protein, multivitamins and trace elements such as potassium and zinc, which has a certain calming effect. At the same time, they are also rich in alcohols and carbonyl compounds with aromatic components, which have a strong calming effect on people's nerves and can make people fall asleep. So eating an apple an hour or two before going to bed can improve people's sleep quality.
Step 2: bananas
Protein contained in bananas is rich in amino acids, which has a good soothing effect on human nervous system. In addition, bananas also contain a lot of potassium and magnesium, which can effectively prevent blood pressure from rising and muscle spasms and eliminate physical fatigue.
3. Longan
Longan is a nourishing and brain-nourishing food, which has a good effect on neurasthenia, forgetfulness, insomnia, dizziness and fatigue. It is rich in glucose, sucrose, vitamins and other substances, which can nourish human brain nerve and brain tissue, thus regulating the function of cerebral cortex and improving insomnia symptoms.
4. Hot milk
Scientific research shows that milk contains tryptophan, which has a certain sedative effect. Drinking a cup of hot milk before going to bed is helpful to sleep and relieve fatigue.
What can I do before going to bed to stovepipe?
1 first of all, I suggest that you must soak your feet with hot water before going to bed, so that our whole body will reach a very relaxed state, so that we will become very relaxed before going to bed and fall asleep soon. Of course, more importantly, it can help us strengthen blood circulation in our legs and help us burn fat. In this case, it can have a good stovepipe effect. Therefore, this link is both health preservation and weight loss, which can be described as killing two birds with one stone. It is suggested that female friends must pay more attention to this problem.
2. In addition, before going to bed, it is suggested that female friends can do some handstands appropriately. Of course, this kind of action is just lying on the bed and putting your legs against the wall. I believe everyone has heard of this method, which is a very good choice for us to stovepipe and exercise muscles. In addition, it is suggested that you can do some bicycle pedaling in the air properly and relax properly before going to bed to help us break up the muscles in our legs. In this case, as long as we feel the leg muscles are soft, we can stop. Under normal circumstances, you can see the effect of stovepipe in a week or so.
What can I do before going to bed to grow taller?
1, leg press, choose a place where you can put your feet. Lift one leg, stand up straight with the other leg, and slowly press down to stretch the ligament.
2. The basic boxing in Tai Ji Chuan Taekwondo, Tai Ji Chuan, contains a certain amount of strength, and it is more soothing, so it doesn't need much space, as long as it is in the room or living room. Among them, various leg exercises can exercise leg muscles and promote height.
3, aerobic yoga If women want to grow taller, they can stretch their bodies and exercise their bones through aerobic yoga before going to bed, which can calm down and help to relieve their body and mind.