Insomnia Yoga When practicing yoga, body and mind should follow the music rhythm of yoga and adjust breathing. Insomnia is best to choose actions that can make the body slightly warm.
Wind-blown tree type
Action points: avoid chest depression and don't lean forward on your upper body. Lift and lengthen the spine and contract the hips to enhance support. Stretch the upper arm when inhaling and deepen the lateral curvature when exhaling. Mainly stretch the waist and abdomen to enhance the flexibility of the shoulders.
Step 1: separate your feet shoulder width apart, inhale, raise your left arm to your ear, and palm to the right. Exhale, bend to the right, extend your left arm and fingers, and palm down.
Step 2: Bend the right knee and bend it further to the side. Extend your right arm downward 15 seconds, and breathe slowly and evenly.
Step 3: inhale and straighten your knees, exhale and lower your left arm, and repeat on the other side.
Classic cat style
When a cat wakes up from sleep, it always pushes its front legs straight and has a big stretch. The cat's posture is an imitation of this action. This action can stretch the back and relieve muscle tension in the back.
Step 1: Kneel on the yoga mat, with your knees open as wide as your hips, your calves and instep close to the yoga mat, your feet facing up, and your hands hanging at your sides.
Lie on the ground and straighten your back, with your thighs and calves at right angles, and your back at a certain angle to the ground. Hands above your head, palms on the yoga mat. Stretch your arms shoulder to shoulder with your fingertips forward.
Step 2: when inhaling, raise the pelvis and bend the waist slightly downward to form an arc. Keep your eyes on the front, lower your shoulders, keep your cervical spine in a straight line, and don't lift your head too much.
Step 3: When exhaling, arch your back up slowly, drive your face down, look at your thighs and feel your back stretch. Repeat the above actions 6 to 10 times with breathing.
Step 4: Change the action. After the third step, straighten your back, lift your right foot and push it back until it is level with your back. Straighten the soles of your feet and extend your left hand. Look up ahead and stretch. Straighten your hands and feet parallel to the ground.
Can yoga cure insomnia? Yoga is an aerobic exercise. Practicing yoga before going to bed can enhance physical fatigue and release mental stress, which is of great benefit to the treatment of mental stress insomnia. But when practicing, we must pay attention to the following details, otherwise the effect of treating insomnia will be greatly reduced.
Insomnia meditation
Concentrated meditation will cause drowsiness more quickly. After practicing yoga, you should use meditation to release yourself, don't think about those annoying troubles in your mind, and make your mind more peaceful. Imagine yourself in the forest of nature, with a stream flowing beside you, and you feel very light all over. Imagine yourself floating in the clouds, relax yourself slowly, and naturally you can fall asleep quietly.
Take a bath before yoga.
After yoga, you will sweat. Under normal circumstances, you will take a bath after practicing yoga, but this method is not suitable for people with insomnia. People with insomnia go straight to sleep when they feel sleepy when practicing yoga. If they get up and take a shower, the whole person will be awake again, and the meaning of practice will be lost.
Common methods for treating insomnia 1. Pay attention to mental health before going to bed. Relax before going to bed, be calm, don't think too much, and try to be free from distractions. Keep your mind at peace and you will naturally fall asleep.
2. Eliminate the fear of insomnia. Many insomniacs are nervous, worried and afraid of falling asleep when they sleep at night. As a result, the more they are afraid of falling asleep, the more they can't sleep. If this goes on, it will form a conditioned reflex and cause a vicious circle. In this regard, psychologists point out that insomnia is harmful, but the fear and anxiety of insomnia are more harmful.
3. Seek medical attention in time For insomnia caused by illness, you should seek medical attention in time. Patients who can't overcome insomnia for a while can take some sedatives and hypnotics according to their illness, which helps to adjust the balance between excitement and inhibition of the nervous system.
4. Strict life rules and work and rest system, pay attention to strengthening physical exercise during the day, and don't sleep when you are tired. And even if you can't sleep well at night, get up on time. Stick to it for a few days, and you will get better gradually. When you are tired, you must not take a nap.