Insomnia is a common problem of modern urbanites under great pressure of life. Many people should know that yoga can treat insomnia. Let's learn about yoga to improve sleep.

Yoga to improve sleep 1 1

Action essentials:

1, sit on the bed, bend your knees and keep your feet opposite. Grasp your feet with both hands, straighten your spine and keep your heels near _ _ _ _.

2. Inhale, raise your head and stretch your spine. Exhale, lean forward, keep your forehead as close to the bed as possible, and keep breathing normally for one minute.

Note: Try to keep your knees close to the bed surface. After the action, straighten your legs and shake your legs to relax.

Efficacy: keep kidney, prostate and bladder healthy; At the same time, it is also very beneficial to women, which can regulate irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.

2. Spinal torsion type

Action essentials:

1. Put the left leg on the right hip and the right foot across the left knee, so that the right foot is placed in front of the left knee; Stand up straight and sit on the bed.

2. Inhale, lift your arms horizontally and stretch your spine. Exhale, twist the abdomen, shoulders and head to the right, and put your hands together on your chest; Breathe normally and look to the right rear.

Note: When rotating, keep the spine straight and balanced.

Efficacy: It can quickly eliminate backache and lumbocrural pain caused by sedentary; In torsion, it can strengthen neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, and correct bad postures such as hunchback and shoulder buckle. Nourish the nervous system.

3. Cat stretching

Action essentials:

1, put your hands and knees on the bed, keep kneeling and relax your back.

2. Inhale, sink your back and look up at the ceiling.

3. Exhale, arch your back, push your spine up, look down at your abdomen, and put your chin against your collarbone. Repeat the whole set of movements for ten rounds.

Note: Pay attention to breathing, slow down, the effect is more obvious.

Efficacy: Soft and elastic spine, reduce waist fat, beautify hip shape, strengthen abdominal blood circulation and relieve low back pain. Treat dysmenorrhea and correct irregular menstruation.

4.lizard style

Action essentials:

1, knees together, kneeling on the bed, upper body leaning forward, chest and abdomen sticking to legs, forehead sticking to the bed.

2. Inhale, raise your head, slide your arm forward and straighten your arm.

3, exhale, try to stick the chest and chin on the bed, the hips are tilted, and the armpits are stuck on the bed as much as possible.

4. Breathe gently 10- 15 seconds.

Note: when moving the body, the muscles of the big arm are always tight, the center of gravity moves to the chest, the shoulders are relaxed, and the chest is close to the ground; Always keep your thighs perpendicular to the ground.

Efficacy: relieve physical fatigue and remove excess fat on shoulders. Correct hunchback, buckle shoulders and beautify shoulder line. Improve constipation.

Step 5 stretch on the back of your legs

Action essentials:

1, sitting on the bed, legs straight, feet together, hands holding toes.

2. Inhale and straighten your spine. Exhale, bend your elbows, stretch your upper body forward, and keep your chest and abdomen close to your legs. Breathe normally and keep it for at least one minute.

Note: Keep your feet straight and your abdomen, chest and forehead as close as possible to your legs.

Efficacy: It is very beneficial to abdominal organs, strengthening kidney, activating the whole spine and improving digestive function. At the same time, it can massage the heart and promote blood circulation in the lower body. Nourish the reproductive system and improve sexual control.

6. Sitting angle type

Action essentials:

1, sit down, straighten your feet, slowly spread your legs to the limit, and straighten your knees as much as possible.

2. Inhale, stretch your arms up and stand up straight.

3, exhale, arms and upper body slowly stretch forward. Stick the abdomen, chest and chin on the bed surface in turn. Hold this position for about 4 to 12 breaths or more. During the whole process, the spine must be kept stretched.

Note: There are several changes in the difficulty of "sitting in the corner". Beginners should do it according to their own abilities, and don't pull their legs.

Efficacy: Adjusting the skewed pelvis has obvious waist slimming effect, which helps to open the leg ligaments, tighten the leg muscles and beautify the leg shape. Change the symptoms of irregular menstruation. Long-term practice can also make the skin delicate, smooth and full of vitality.

Yoga to improve sleep 2 Yoga to improve sleep quality

1, baby style

Baby practice steps:

1. Kneel on the yoga mat with your knees shoulder-width apart and your instep touching the ground.

2. Inhale, extend your arms upward and extend the back of your spine upward. Then exhale, let your hips press your heels, fold your upper body forward and down from your hips, let your palms and forehead touch the ground, close your eyes and relax.

3. Keep breathing in this position for a few times to calm your body and mind, and then sit up slowly.

Baby-like effect: relax shoulders and back, stretch lumbar spine, improve blood supply deficiency of head and face, and nourish face.

2. Cat-cow style

Practice steps for cats and cows:

1, put your hands and knees on the ground so that your arms are perpendicular to the floor, your thighs are perpendicular to the floor, and your toes are on the ground.

2. Keep the navel inward and backward, and extend the spine. Exhale, starting from below the navel and tightening to the back, so that the lower back is arched upwards, and keep this position for 3 seconds.

3. When inhaling, push your hips backward, push your head and chest forward, let your spine stretch, and keep this posture for 3 seconds.

4. Repeat this action for 5 groups according to these two breathing rhythms.

Cat-cow effect: softening abdomen, increasing spine elasticity, nourishing reproductive system, and female physiological period can also be carried out.

3, supine knee to chest posture

Steps of supine knee-chest exercises:

1, lying on the yoga mat.

2. Inhale, lift your shoulders off the mat, lift your legs off the surface of the mat, then bend your right knee and hold your right calf with your hands. When exhaling, draw your right knee closer to your chest and keep your left leg straight.

3. When inhaling again, open your hands, straighten your right leg forward, bend your left knee at the same time, and hold your left calf with your hands. When exhaling, pull your left knee to your chest and keep your right leg straight.

3. Keep this breathing rhythm and practice 10 group.

Supine knee-chest effect: increase core strength, relieve low back stiffness and pain, and reduce lower abdomen circumference.

4. corpse-laying type

Steps of corpse spreading movement:

1. Lie on your back on the yoga mat, put your hands at your sides, palms up, and relax your shoulders.

2. Stretch your legs and separate your feet naturally.

3. Close your eyes, breathe evenly and observe your breathing.

Function of corpse laying: relax nervous system, reduce physical fatigue and improve sleep quality.

Yoga about improving sleep 3 Can practicing yoga relieve insomnia?

From a natural point of view, studies in spinal neurology and yoga have found that various causes of insomnia are ultimately attributed to autonomic nerve disorder and nutritional imbalance in the body. Therefore, in order to truly relieve insomnia, we must start with a balanced and functional autonomic nervous system and the fundamental factors of complete and balanced nutrition.

Spinal neurology and yoga exercise, while stretching muscles and promoting joint activities, cooperate with deep breathing, remove obstacles that affect nerve operation, and let the body relax and balance the nervous system and soft tissue in the most natural way.

Yoga is an aerobic exercise. When doing yoga, our whole body can be released, and we can relax our body and mind through breath conditioning. This is insomnia. People will feel sleepy and fall asleep more easily. Insomnia meditation can make people get rid of unpleasant or irritable things in their minds, and at the same time relax their nerves after a busy day and enter sleep mode faster.

What yoga moves can treat insomnia?

1, arch bridge type

Kneel on your feet, cross your hands, shake hands and touch 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 opened. 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.

What should I pay attention to when 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, make an "O" sound, then close your lips, make an "M" sound, and pull your abdomen inward toward your spine until all the waste gas in your lungs is exhaled. Then inhale again and repeat for 3 to 5 minutes.