What yoga is there to help you sleep? I believe everyone knows yoga very well! Most people think that yoga can lose weight and shape a beautiful figure. In fact, yoga can promote sleep. Let's take a look at what yoga can do to help you sleep. I hope I can help you!
What are the yoga that helps you sleep? 1 First of all, several movements of yoga before going to bed promote sleep.
The first type: whole locust type
Practice: prone, the big calf is 90 degrees, and the pillow is sandwiched between the calves. When inhaling, lift the upper body and legs off the ground as much as possible and keep breathing for 4 times. Decreased exhalation.
Efficacy: Leg-clamping pillow can promote the consumption of fat on the inner thigh, increase the contractility of the back, increase the comfort after relaxation and improve the quality of sleep.
The second type: ship type
Practice: Lie on your back with a pillow on your calf. Inhale, raise your upper body and legs, and keep breathing for 4 times. Restore when exhaling (if you feel tired, you can hold the edge of the pillow with both hands).
Efficacy: With the help of the weight of the pillow, strengthen the contraction of abdominal muscles, reduce fat, stimulate nerves, soothe the nerves and improve the quality of sleep.
The third type: leg extension type.
Practice: Lie on your back and put the pillow between your calves. Inhale, lift your legs up 45 degrees and keep breathing for 4 times. Decreased exhalation.
Efficacy: improve the condition of small belly. Strengthen the strength of the spine and help sleep.
The fourth type: inverted type
Practice: Lie on your back, put the pillow under your hips and stick your legs against the wall for 2-5 minutes.
Efficacy: Eliminate leg edema, let blood fully flow back to the upper body, treat and prevent varicose veins, and fall asleep quickly.
Second, yoga courses, yoga for insomnia.
Steps:
Action 1: Stretched feet overlap, toes touch the ground, hands are around knees, and forehead is placed in knees. Keep breathing evenly.
Action 2: Lie on your back on the mat, bend your legs, put your knees in your hands, and stick your knees on your chest as much as possible. Inhale, look up, exhale, and put your forehead on your knees. Keep breathing naturally for 6- 10 seconds.
Action 3: Exhale and relax. Prone, chin slightly retracted, body naturally relaxed, right hand heart extended upward, arm relaxed, left leg bent against forehead, right leg kept relaxed.
Action 4: The mermaid relaxes, her left hand is straight up, her left calf extends upward along the ground, and her hands are folded on her feet. Try to stick your forehead on your calf and keep your posture 10 second.
Action 5: inhale, look up, exhale, turn your head back, retract your right calf, find your toes with your left hand, and keep breathing naturally.
Efficacy: relax the muscles of the whole body, put aside troubles, keep the mind happy and calm, guide into deep sleep and improve the quality of sleep.
Practice tips:
When practicing Action 4, don't force yourself if your feet can be pulled to any extent.
Third, three yoga moves before going to bed, sleeping until dawn.
Action 1: Bend your knees
Posture:
Lie flat on the bed with your knees bent and your feet shoulder-width apart. Put a cushion behind your neck to relieve the pressure on your back.
Bend your arms gently, put your hands flat on the bed or hold your hips up.
Try to put the lower half of your back, let your waist touch the mattress, then slowly lift your abdomen, then lift your hips and the whole back, and feel the spine rise piece by piece until your collarbone touches your chin.
Hold this position and take seven deep breaths.
Then slowly relax the tight abdomen, slowly put down your back and feel the spine relax one by one.
After a short rest, repeat three times.
Effect:
This position can readjust the whole body. Helps to dredge the lower end of the body (feet and pelvis) and accelerate the venous blood return to the heart; It also stimulates the upper parts of the body (lungs and brain).
Pay attention to breathing and let oxygen run in venous blood.
This posture is conducive to relaxing the back and relieving spinal pain.
Action 2 straighten your back
Posture:
Roll up your legs, sit your hips on your feet and straighten your back. Slowly turn your upper body and head to the right, with your right finger behind your right hip and your left hand on your right knee.
Take a deep breath through your nose and focus on your abdomen and lower chest. The chest opens when inhaling and contracts when exhaling. Take a deep breath and stretch your spine; Twist your body when you exhale. Pay attention to relax your shoulders and keep them level. Relax your body and let it turn back to its original position. Repeat this action in the opposite direction.
Effect:
This posture helps to open the chest, relieve anxiety, make the "qi" in the body circulate better, breathe more smoothly and deeply, and release the nervous and tired body and mind. The twisting of the body drives our spine to be stretched like "wringing and dehydration", which accumulates the tension of the day and thus relieves it.
Three-handed action
Posture:
"Mudra" in Sanskrit means "hand movement" and also means "seeking happiness".
First, let the body lie flat on the bed, and the calf naturally lies flat (not completely straight), which is the same width as the pelvis. Close your eyes, put your hands on your chest, and put your right hand on your left. Take a deep breath, let the air stay in your lung cavity for 3 seconds, and then exhale slowly. Repeat 7 deep breaths.
Put your hands on your abdomen (two fingers under your navel), exchange your left and right hands up and down (left hand on your right hand, left thumb on your right hand), and take another deep breath for 7 times. In the same way, move the hand from the abdomen to the sternum, and then move it up to the throat. Whenever you go to a new place, remember to swap places with your right hand.
Finally, put your arms at your sides vertically, forget to breathe and imagine yourself seeing a blue sky. White clouds float lightly in the air, and a breeze blows head-on, smelling the pleasant fragrance in the air. It's quiet between heaven and earth, but I'm getting sleepy.
Effect:
This posture can calm the mind and completely stretch the spirit. Suggestion: These lower limb chakras have the functions of sedation and sleep, which helps to replenish the energy lost by the body, but it is not recommended to do upper limb chakras (forehead and head) because it is not suitable to do activities to stimulate the brain before going to bed. Chakra: In Indian yoga, it refers to seven basic energy points from perineum to head, where a lot of energy is gathered.
Fourth, several points for attention in practicing yoga
1, don't do yoga on an empty stomach.
It is best to finish eating one hour before yoga, but if you are too late to eat an hour ago but are hungry, you can eat a banana 20 minutes before yoga, which can resist hunger without indigestion.
Don't be shy to show off your figure.
People who practice yoga in advertisements are slim, but they can practice yoga well regardless of their waistlines. In fact, research shows that yoga can help people lose weight and avoid getting fat.
3, don't have to pursue the ultimate
You may have seen a yogi twist his body like noodles, but this is only the best state of practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting breathing and relaxing.
4, do not need socks and gloves
Non-slip gloves and socks will make you feel wrong about the position of your body when practicing yoga posture, which will lead to the inability to do specific yoga movements and the effect of yoga practice will not be exerted for a long time.
Step 5 adjust your breathing
Yoga classes usually begin with breathing exercises and end with slow, deep breaths. When you don't know what to do, focus on exhaling and inhaling, which is the best way to stay calm and help yoga posture.
6. Baby style is a good partner for beginners.
In yoga class, the teacher may make everyone have different degrees of movements, so when some movements are really impossible, don't panic, you can try to make a more relaxed baby posture. When breathing is not smooth, you can also try to do the baby pose to adjust your breathing.
What yoga can help you sleep? 2. Yoga before going to bed. 1
Efficacy: this pose can keep the kidneys, prostate and bladder healthy; At the same time, it is also very beneficial to women, which can regulate irregular menstruation, regulate menstrual flow and promote normal ovarian function.
Step 1 Sit on the bed with your knees bent and your feet facing each other. Grasp your feet with both hands, straighten your spine and keep your heels close to your perineum.
Step 2 inhale, exhale and bend forward at the same time. Keep your forehead as close to the floor as possible and keep breathing normally for one minute.
Tip: Try to keep your knees close to the bed. After the action, straighten your legs and shake to relax.
Sleep yoga no.2
Efficacy: This pose can strengthen abdominal organs, strengthen kidneys, activate the whole spine and improve digestive function. At the same time, it can massage the heart and abdominal organs, so that the spirit can be fully relaxed.
Step 1 Sit on the bed, straighten your legs, grab your toes with both hands, and straighten your spine.
Step2 Inhale and exhale, and bend your elbows at the same time, with your body close to your legs and your forehead close to your knees. Breathe normally and keep it for at least one minute.
Tip: Keep your feet straight and your forehead as close to your knees as possible.
Sleep yoga no.3
Efficacy: this pose may quickly eliminate backache, backache and hip pain caused by sedentary; During torsion, the liver and spleen are strengthened, and the neck muscles are strengthened, effectively relieving shoulder and neck fatigue.
Step 1 Put your right leg on your hip and your left foot across your right knee, so that your left foot is in front of your right knee; Sit up straight in bed.
Step2 put your right arm on the outside of your left thigh, inhale and exhale and twist your abdomen, shoulders and head to the left; Breathe normally and keep your eyes on the left rear.
Tip: When rotating, keep your spine straight and pay attention to balance.
Sleep yoga no.4
Efficacy: Soft and flexible spine, reduce waist fat, strengthen abdominal blood circulation and relieve low back pain.
Step 1 Hold the bed with both hands and knees, keep kneeling and relax your back.
Inhale, sink your back and look up at the ceiling.
The third step is to exhale, arch your back, push your spine up, and put your chin on your chest. Repeat the whole routine ten times.
Tip: Pay attention to breathing, slow down, and the effect will be more obvious.
The above are the specific practices and benefits of yoga before going to bed. If you follow this method every day, I believe you can get a very good sleep every night, and even make your immunity stronger, thus making your body healthier. Besides, you can practice yoga in other leisure time and get the same comfortable experience.