Yoga moves that can treat insomnia
1, arch bridge type
Kneel on your feet, shake hands with your hands crossed, and touch the ground with your elbows. Take a small step forward with your feet. Exhale, tuck in, gently push forward and stretch the neck and back muscles. Don't push forward too much, most of the strength is on the elbow.
2, hoe type
Lie on the blanket with your knees bent, your head straight, and your hands at your sides. Inhale, push your legs and hips upward, keep your feet bent, put your knees on your forehead, and move your hands behind your back. Support the ground with the strength of elbows and shoulders, adjust the position of hands, shoulders and back, try to make your chin close to the clavicle, slowly straighten your feet, and raise your head after stability. Keep breathing for 30 seconds to 1 min.
People with neck, waist, spine and back injuries should be especially careful to avoid doing this during menstruation. The abdomen should be propped up vigorously, and the legs should not be spread out. When staying, the neck should not be moved to avoid damaging the cervical spine. Novices or people with poor flexibility can put pillows under their legs.
3. The puppy stretches.
Kneel down, put your hands on your knees, keep your arms perpendicular to your shoulders, and spread your fingers as far as possible. The knee is located directly below the hip, and the part from the knee to the waist should be perpendicular to the cushion. Feet parallel, toes on the ground. Keep the heel position unchanged and extend your hands slowly forward. Face the mat. Keep your hands forward. The upper body gradually approaches the mat until the forehead touches the mat, slowly raising your head and keeping your chin close to the mat. At the same time, bend the back muscles so that the chest to the abdomen gradually approaches the mat.
4. One foot exhaust type
Lie flat on the mat and stretch your hands naturally. Take five deep breaths slowly. Hold the knee of one foot and extend the foot to the chest. People with stiff bodies should not be too reluctant, just stretch as far as their bodies can bear. With breathing, the left and right feet take turns doing it five times.
Matters needing attention in practicing yoga to treat insomnia
1, people with osteoporosis, or patients with high intraocular pressure, high myopia, poor physical condition, initial recovery from serious illness, epilepsy and cerebral cortex injury, such people can't have insomnia symptoms through yoga.
2, regular exercise, exercise time is best in the morning, or at least 2 to 3 hours before going to bed, so as not to cause excessive excitement of sympathetic nerves in autonomic nerves, leading to accelerated heartbeat.
You can use decaffeinated scented tea, such as Roman chamomile or lavender, to calm your nerves and help you sleep.
4. You can use yoga, meditation, breathing and other ways to relax and prepare for sleep before going to bed.
5. Avoid drinking beverages with high caffeine content, such as coffee, soda and tea. Even if you drink a cup every day, you should add enough boiled water.
6. Avoid using excessive and unnecessary drugs, such as painkillers, cold medicines containing caffeine and ephedrine, and antiallergic drugs.
7. Doing yoga at night is mainly relaxing, comfortable, gentle and quiet. The action range should not be too large, and the more actions you choose, the better. Instead, choose a few simple actions, such as lying, kneeling and sitting. Try not to stand or lean back, which will easily excite you and affect the quality of sleep at night.
8. Lie on your back before going to bed, close your eyes, put a thin pillow under your head, and put your hands gently on your navel. Focus on your breathing. When inhaling, suck the air straight to the abdomen and raise your hands with the abdomen. The deeper you inhale, the higher your abdomen rises. Exhale, send it out? o？ That voice, and then close your lips, issued? m？ Sound, abdomen inward toward the spine, until all the waste gas is exhaled from the lungs. Then inhale again and repeat for 3 to 5 minutes.
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