What yoga postures are there to improve sleep? If you want to sleep better, you must completely relax before going to bed and let your mind calm down. Some yoga movements can also make our sleep quality better. Here are some yoga postures to improve sleep.
What yoga styles are there to improve sleep? 1 1，baddha konasana。
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.
What yoga styles are there to improve sleep? 2-shoulder handstand posture?
Function: Improve hemoglobin content, replenish the vitality of brain and abdominal organs, nourish the whole head and face skin with fresh blood, and massage thyroid and parathyroid gland at the same time, maintain normal adrenal gland and enhance sexual control.
Action: Start from the same plow. Or directly on the basis of a plow.
Legs straight, back off the ground, shoulders on the ground. Keep breathing naturally.
Plough type
Function: Farming can make the blood in the body return temporarily, clean up the impurities deposited in the blood, promote the blood circulation of the whole body, nourish the whole spinal nervous system, relieve backache, improve metabolism and relieve headache.
Action: Lie on your back, straighten your legs forward, put your feet together, and put your arms at your sides.
Inhale, gently press your palms against the floor and lift your legs off the ground. Exhale, lift your legs to the top of your head, then lift your arms and lower your back off the ground. Put your feet down until your toes touch the ground and keep breathing naturally.
Yoga sound meditation
Function: relax the cerebral cortex and enter a quiet inner world.
Action: Sit in a yoga meditation posture, close your eyes, concentrate on breathing and take a deep breath. When exhaling, make an "O" sound, then close your lips and make an "M" sound until the breath is completely exhaled, and then inhale and repeat. Say it again.
Make enough sound for your ears to hear, concentrate on the sound and feel its echo in your brain.
All sports should start with practicing posture, which is the way the body keeps in an instant. Muscles will have the necessary tension to support the upright body, and then create a dynamic balance between relaxation and exercise. Correct posture is good for health.
Correct posture requires symmetry on both sides of the body, and the coordinated balance of bones and muscles also helps to form correct posture, including upward stretching above the waist, so that the upper body and head feel relaxed, while the legs will feel solid, the body's center of gravity will be stable and balanced, and breathing will naturally be slow and regular.
Some kind of imbalance caused by physical defects, such as scoliosis or different leg lengths, should try to strengthen the sense of balance and stability of the body when practicing.
There are many advantages of balanced posture, which can strengthen the consciousness inside the body, improve flexibility, increase energy, make the body function in the best state, make the energy in the body run more smoothly and freely, and make people full of vitality. Relaxing breathing makes posture practice easier and smoother. Because of the stability and coordination of bone structure, the nervous system can also eliminate excessive muscle tension in this stable state.
Practicing yoga can improve the sense of balance. Practicing different postures (called "asana" in Sanskrit) can stretch the body and enhance strength. A natural and healthy posture helps to practice yoga correctly, speed up the process of practice, improve the efficiency of practice, and make the body less fragile at the same time.
Next, we will introduce the basic standing posture and sitting posture. These postures help to coordinate and balance the body before practicing more complicated movements. These postures can be practiced independently and gradually form correct postures in daily life. You can use a mirror when practicing. It's best to have a companion give you feedback to let you know which parts of your body need coordination and symmetry.
You can rotate the spine with the help of a chair with a backrest, and keep the spine upright when you rotate.
For people who sit at a desk or work in front of a computer for hours, practicing this posture is beneficial.
What yoga postures are there to improve sleep? What's the use of sleep yoga?
Many people are too tired during the day, and their brains continue to work at night and they can't relax. In addition, due to muscle tension, including internal organs, limbs and trunk muscles can not relax, thus causing the excitement of sympathetic nerves, so that the nervous system and brain can not be calm, so sleep is difficult.
Sleep yoga can improve sleep.
Sleep yoga can increase the blood supply to the sleep center of the brain, thus helping the sleep center that dominates the sleep cycle to move normally and improving the nervous system of the brain.
Sleep yoga can improve sleep efficiency.
After the quality of sleep is improved, the detoxification of the body becomes smoother, and you will find that your spirit is getting better day by day, although the sleep time has not increased. This is because sleep yoga can improve the efficiency of sleep. I may have to sleep 10 hours before, but after yoga, I only need to sleep for 8 hours. It can be said that the time you spend doing yoga will reduce your sleep time, so sleep yoga can be regarded as an investment of time.
Sleep yoga can help you fall asleep quickly. Yoga can adjust breathing, relax body and mind, and reduce stress. Sleep yoga also has these functions. It's not strenuous exercise, it won't make you too excited and affect your sleep. When your body and mind are relaxed, you can naturally fall asleep faster.