Have you ever tried to sleep at night after a tiring day? In fact, doing yoga before going to bed helps you sleep and completely relaxes your body and mind, which will definitely make you sleep more sweetly. Let's take a look at the yoga moves before bed that are conducive to sleep.

Yoga before going to bed is beneficial to sleep +0 1, lying on the baby's side.

A, hands straight stick to the ground, forehead gently stick to the ground, take a deep breath with your nose.

B, gently move the hand image to the right, and become a baby posture lying on the side. The palm is firmly fixed on the ground, and the coccyx is elongated at the heel.

C, take a few deep breaths, then slowly turn back to the middle and then turn to the left.

2. Cat style

A, kneeling, palms and legs on the ground.

D, inhale, concave back, chest out, and look forward.

C when exhaling, arch your back and relax your head.

D, repeat several times, slow down and cooperate with breathing.

3. Sit forward and bend.

Sit down and straighten your feet forward.

B, inhale and lengthen the spine; Exhale and fold forward gently.

C. Take a few deep breaths and feel the stretching of your back and hind legs. Get up slowly and go back to the middle.

Step 4 bend cross-legged forward

A, adjust yourself to a comfortable cross-legged posture.

B, straighten your hands and drive your body forward. Try to keep your heart close to the ground.

C. Get up slowly, straighten your legs and shake. Then cross-legged again, the upper and lower feet are opposite to last time, and then repeat the B action.

Step 5 twist the spine

A, lie on your back and bend your knees to your chest.

B, then rotate: bring your knees to the right and keep your legs as close to the ground as possible. Keep your upper body still, extend your left hand to your side, and turn your head slightly to the left so that your eyes can see your left shoulder.

C. Take a few deep breaths and feel your body from the inside. Then turn your legs back to the front, then to the left, and move your head and right hand to the right.

6. Lift your legs against the wall

A, stick one end of the yoga mat on the wall, then straighten your legs and stick them on the wall like lifting your feet before going to bed, and adjust the coccyx until you feel comfortable.

B, put one hand on your chest and the other hand on your stomach. Relax your lower back and neck.

C, keep this posture until you feel uncomfortable! This is very healing for the whole body.

Yoga before going to bed is good for sleep 2 1, and the inverted arrow is against the wall.

Lie on your back and lift your legs against the wall, and blood will flow back to your heart, which has a soothing effect.

Tip: It is recommended to keep this posture for 5 minutes, and it is better to wear an eye pillow on your eyes.

2, sit half cone torsion

It is also a good way to relieve physical stress by gently stretching the spinal cone while sitting and bending or stretching your legs at the same time.

3. supine posture

Also known as lying butterfly, it can start the rest mode of the body. Lie on your side on the bed with your feet together and your knees open like frog legs. If you feel nervous in your hips, you can put a cushion under each knee.

Tip: Put one hand on the heart and the other hand on the stomach. Take a deep breath and carefully experience the process of gas entering and leaving the body.

4. Baby style

This is a typical rest posture used in yoga, which is very effective for relieving mental stress and physical fatigue. The way to do this is to fold your body onto your thighs, bend your arms forward as far as possible or put them on your sides so that your forehead touches the ground.

Tip: Take a deep breath while doing this position, and at the same time gently sink your forehead to release the pressure inside your eyebrows.

5, supine hemivertebra cone torsion

It's convenient to do this sideways twist in bed before going to bed. The method is to lie on the bed, lift your right knee to your chest, put your feet on your left leg, and then stretch your right arm. After taking a few deep breaths, repeat the same action on the other side. You can also bend your legs to one side.

Tip: A slight twist can release the pressure on the whole spine and help digestion.

Sleep yoga exercise beneficial to sleep 3

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.

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.

The second step is to 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.

Spinal torsion

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.

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

The second step is to inhale, raise 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.

Cat stretching

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.

Step 1 Put your hands and knees on the bed, 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 up your spine, 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.

Lizard style

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

Step 1 Put your knees together, kneel on the bed, lean forward, put your chest and abdomen on your legs, and put your forehead on the bed.

The second step is to inhale, raise your head, slide your arms forward and straighten your arms.

The third step is to exhale. Try to stick your chest and chin on the bed, tilt your hips and stick your armpits on the bed as much as possible.

Step 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.

Leg extension

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.

Step 1 Sit on the bed, straighten your legs, put your feet together, and hold your toes with both hands.

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.

Corner seat

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.

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

The second step is to inhale, stretch your arms up and straighten your back.

The third step is to exhale and slowly stretch your arms and upper body 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.