One, sit on the ground with your legs straight forward.

Second, bend your knees and keep your feet close to your torso.

Third, the heel is combined with the sole of the foot, and both hands grasp the toes of both feet; The heel is close to the perineum, the outside of the foot should be placed on the ground, and the back of the heel should be close to the perineum.

Four, ten fingers locked, firmly grasp the toes, spine straight, eyes staring at the front or looking at the tip of the nose. Try to keep this posture.

Fifth, elbow against the lower thigh, exhale, and head, nose and chin land in turn.

Inhale, lift your torso off the ground and return to step 5.

Seven, relax your feet, straighten your feet and relax.

The above yoga movements can effectively improve sleep symptoms.

Kneel on the bed or yoga mat, spread your knees, touch your big toes behind your back, and sit on your heels with your hips down.

Take a deep breath slowly and lean forward when exhaling until you touch the ground, your forehead touches the ground or turn to your side. In short, don't hang up or shrug.

At the same time, put your hands forward and touch the ground, or put your palms up at your sides.

Keep this action, take 10 breaths, and then return to the original state.

Action 2

Stand on the yoga mat or bed (if the mattress is too soft, it is recommended to finish it on the ground to avoid falling), step on the ground with your feet firmly and open shoulder width.

Inhale, stretch your hands forward, and when exhale, bend your body forward and down with your hands.

Try to touch the ground with your hands, stand your legs as straight as possible, and be careful not to arch your back, but if it is difficult to do so, you will still arch your back, so you can bend your knees slightly.

Keep this action and breathe 10 times.

Action 3

After the last movement, get up slowly until you regain your yamagata stance, then open your feet about 3-4 feet wide, with your heels slightly outward and your toes slightly inward.

Put your arms behind your back, fingers clasped, palms closed.

Bend forward slowly until your head is down and your hands are forward.

Relax your toes and feel the weight of your hips move forward.

Keep this action and take 10 deep breaths, then kick hard when inhaling and get up slowly.

Action 4

Sit on the bed with your feet straight, then bend your knees and put your feet together.

Grasp your feet with both hands, straighten your spine, and keep your heels close to the inner thighs.

Inhale, raise your head and stretch your spine. Exhale, lean forward, keep your forehead and knees as close to the bed as possible, and be careful not to arch your back. If you really can't press it down, make sure your back is straight and your thighs can feel nervous.

Keep this action and breathe 10 times.

Action 5

Immediately after the last movement, the legs spread out and the distance between the heels is about 3-4 feet.

Knees and toes up, back straight.

Slowly lean forward and press down, and exert pressure on the abdomen and chest to prevent the back from arching.

Reach out your arms and grab your feet or calves. If not, you can stretch your hands forward and relax on the ground.

Keep this action and breathe 10 times.