What yoga posture can treat insomnia?
When practicing yoga, your body and mind should follow the music rhythm of yoga and adjust your 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.
Yoga method for relieving lumbar muscle strain
cobra pose
Kneel on the ground (legs together, feet up), sit on your feet, put your upper body on your knees and stretch your arms forward. Hold your hands on the ground, then gently wipe your forehead, chin, chest and stomach (not really, just close to the ground) in turn, and lift your upper body upward. At this time, the body is supported by the arm.
Cat style
Kneel on the ground, feet up, hands on the ground (arms straight, fingertips forward); Think about the spine, tilt your ass, inhale, slowly form a U-bend with your back, spine and ass, and tilt your head back; Move in the opposite direction, exhale, arch your back as much as possible, tuck in your abdomen and lower your head.
Badha konasana
Sit on the ground with your feet facing each other, grab your heels with both hands and pull toward the perineum. After that, separate your thighs, let your knees touch the ground as much as possible, and press your elbows on your thighs. Exhale, bend forward, and then put your head, nose and finally chin on the ground. Then inhale and lift your upper body.
Tips: According to experts' research, patients with lumbar muscle strain can practice yoga, but the chosen yoga method should be correct, so as not to aggravate the condition of lumbar muscle strain.
How to recover from lumbar muscle strain through exercise?
Supine health care method
Methods: The patient was supine. First, his feet, elbows and head were supported on the bed at five o'clock, and his waist, back, buttocks and lower limbs were forced to stand slightly away from the bed surface. When he felt tired, he returned to a calm supine position to rest. Repeat this method for about 10 minutes, and exercise once in the morning and once in the evening.
Prone health care method
The patient takes a prone position, puts his upper limbs behind his back, and then forcibly lifts his head, chest and legs off the bed surface to make his body in an inverted arch shape until he feels a little tired. Repeat this exercise for about 10 minutes, once in the morning and once in the evening. If you persist in exercising for a long time, you can prevent and treat the occurrence and development of lumbar muscle strain and bow-waist syndrome.
Health-care method of percussion massage for lumbago
The patient takes a sitting position, first holding an empty fist in his left hand, and using his left fist on his left waist from top to bottom. After tapping 10 minutes, massage or knead with the palm of your left hand twice a day for about 5 minutes each time. Then move with your right hand and your left hand in turn. If you feel burning in the massage area, the effect will be better and you will feel very comfortable after exercise. This kind of exercise can promote the blood circulation of the waist, relieve the spasm and fatigue of the lumbar muscles, and has a good effect on the prevention and treatment of lumbar muscle strain in middle-aged and elderly people.
Turn your hips and waist.
Standing posture, hands akimbo, thumb in front, other four fingers behind, middle finger on the waist eye, that is, the acupoints of kidney meridian in traditional Chinese medicine. Swing the crotch from left to right when inhaling, and swing from right to left when exhaling. Breathe and inhale once, and do it for 8-32 times continuously.
Turn your back and waist.
Take a standing posture, raise your hands to shoulder width on both sides of your head, with your thumb tip at the same height as your eyebrows and your palms facing each other. When inhaling, the upper body twists from left to right, and the head also twists backwards. When exhaling, twist from right to left, breathe in once, and do it for 8-32 times continuously.
Climb up your feet with both hands.
Stand upright and relax, and your legs can be slightly separated. Raise your arms first, then lean back, try to reach the maximum degree of leaning back, pause for a moment, then bend forward, move your hands down, touch your feet as much as possible, pause for a moment, and restore your upright posture. This is 1 time, and it can be done continuously 10- 15 times. When bending forward, don't bend your legs, which will affect the effect. Old people and patients with hypertension should move slowly when bending over.
Backward walking method
Some friends try to use the exercise method of walking backwards, because the tilt direction of human pelvis is opposite to the normal walking direction, so the tension of waist muscles is relaxed and adjusted, which is conducive to the rehabilitation of strained parts; In addition, walking backwards can also strengthen the blood circulation of erector spinae and ankle, muscle ligaments around knee joint, cervical vertebra and other parts, and play a role in relaxing tendons and activating collaterals and strengthening bones, so persistence can play a certain role in improving the symptoms of low back pain.
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 nervous 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.