Help sleep: 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. Lie on your back, legs straight forward, feet together, arms at your sides. Inhale, gently press your palms against the floor and lift your legs off the ground. Exhale, keep your legs above your head and your hips and lower back off the ground. Put your feet down until your toes touch the ground. Keep breathing naturally.

Shoulder inversion:

Help sleep: increase 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. Start with the same plow. Or directly on the basis of a plow. Legs straight, back off the ground, shoulders on the ground. Keep breathing naturally.

Yoga sound meditation

Sit in a yoga meditation posture, close your eyes and concentrate on your breathing. Help sleep: relax the cerebral cortex and enter a quiet inner world. 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.

Matters needing attention

Time: What should I pay attention to when practicing plowing and shoulder inversion before going to bed?

These are two postures that are very beneficial to the body. Most people can practice. The old and infirm should be carried out under the guidance of the coach, and don't try rashly. In addition, patients with high blood pressure and severe cervical vertebra, spine and sciatica should not practice. During menstruation, we should also pause this posture of turning the pelvic cavity upside down, and simply help sleep through voice meditation.