Yoga to improve sleep is comparable, and it is difficult for people to get good sleep quality now. Yoga can not only make the body lines more perfect, but also help to improve the quality of sleep. The following yoga to improve sleep is upside down.

Improve sleep yoga with shoulder handstand 1 plow;

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, pay attention to this sound and feel its echo in your brain.

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.

Inverted Yoga to Improve Sleep Two Yoga Styles to Improve Sleep

I. Auxiliary infant kneeling posture (1 ~ 5 minutes)

Appliances: 1 or two yoga blankets, 1 rectangular yoga pillow (or more than three yoga blankets).

Benefits of practice:

1, similar to the posture of the fetus in the mother, has the effect of calming the nerves.

2, relax and relieve the lower back, relieve shoulder and neck stiffness, and then precipitate distractions.

Exercise:

1. Kneel with your knees apart and your hips on your heels. If you feel tight in your calves, or your ankles and soles are uncomfortable, you can put a yoga blanket under your calves, which can be folded single or double to relieve the pressure on your ankles and soles.

You can adjust the height with a yoga blanket folded into a rectangle until you feel relaxed.

3. Bend your body forward slowly on the pillow, turn your head to one side to rest for a while, then turn to the other side to relax your shoulders and neck evenly.

4. Put your arms comfortably on both sides of the pillow, close your eyes and breathe easily, and stay for 1 ~ 5 minutes.

2. Mountain stream type/floating static type (3 ~ 8 minutes)

Appliances: 3 or 4 yoga blankets.

Exercise:

1. Put a yoga blanket under the neck by standard folding method, leave a part of the blanket under the head, put another one on the back and waist by standard folding method or double folding method, and roll the other one into a bucket (you can use a rectangular pillow or pillow) and put it under your knees.

2. This posture makes you feel that your body weight disappears, just like lying on a raft, floating with the water waves, slowly relaxing and achieving peace of mind. Because the neck is completely supported, lying flat completely opens the mind, and the mind can gradually adapt to the feeling of being unguarded, and then gradually enter an open, free and calm realm.

3. First lie to the right and leave the appliance, lie flat or hold your abdomen on one knee to relax your back.

Third, relieve prone torsion (3 ~ 5 minutes each time)

Appliances: 1 yoga blanket, 1 or two rectangular yoga pillows (or three single-fold yoga blankets) depending on the body length.

Exercise:

1, the side of the body is close to the pillow, and the waist is not allowed to sag. People with low back tension can put a double blanket under their knees, and the thickness can be adjusted according to individual needs.

2. According to the situation, put a yoga blanket with standard folding method or single folding method under the cheek to fully relax the shoulder and neck position.

Benefits of practice:

1. Relax your back and sides.

2. Dilate the lungs and diaphragm.

Four, auxiliary shoulder vertical (5 ~ 10 minutes)

Appliances: 1 yoga pillow, 3 yoga blankets.

Exercise:

1. Put a rectangular pillow and 1 single-folded yoga blanket under your hips and 1 single-folded yoga blanket on your back and shoulders, depending on your height. There is a natural gap under the neck to maintain the cervical spine line.

2, legs slightly open and hip width. Lift your legs sideways against the wall and end the exercise sideways.

Benefits of practice:

1, improve the circulation of the lower body.

2. Activating the body functions of thyroid and parathyroid helps to stabilize the mood.

3. Shoulder standing is a handstand and cool action, which can alleviate the phenomenon that intense life leads to overheating and impatience of the brain and nervous system.

Note: it is not suitable for women to practice handstand during their physiological period. They can lean their legs against the wall instead.

Five, the basic rest (5 ~ 10 minutes)

Appliances: two yoga blankets, eye-covering bags or small towels folded into long strips, rectangular pillows or pillows.

Prepare for action:

1. Put a yoga blanket under your head in a single or double folding way, with the edge of the blanket close to the upper edge of your shoulder, or roll up one end of a standard folding blanket to support your neck; Roll it up with another blanket (you can use a rectangular pillow or pillow) and put it under your knees, with your legs slightly open and your knees and toes slightly outward.

2. The line of the body should be that the head is higher than the chest, the chest is higher than the abdomen, and the chin is slightly lower than the forehead. Open your hands naturally and put them on your shoulders with your palms facing up or towards the floor.

3. Cover your eyes and forehead with an eye patch (or a small towel folded into a long strip). Focus on breathing and keep breathing smoothly.

End operation:

Slowly bend one knee at a time, lie on your back with your knees together, and then open your eyes. Stay on your side and rest for a few minutes. When you get up, sit up with your elbow and forearm. After adjusting your breathing, get up and do other activities.

There are three kinds of yoga postures to improve sleep and four kinds of yoga movements to help sleep.

Hip opening action

Opening buttocks is a very important action in yoga, which can help blood circulation. Zheng Yipin also explained that because there are many nerves around the hip joint, the blood circulation around the pelvis can be strengthened by opening the hip joint, which has the effect of calming the nerves and helping sleep.

Step 1

First lie flat on the ground with your knees bent, then slowly open your feet left and right, with your knees sinking close to the ground and your feet facing your feet.

Second step

Hands akimbo, stay for 5- 10 minutes.

skill

The hip opening action lasts for a long time, and you will feel numb in your legs. You can bend your knees first, then turn to your side and get up slowly, so as not to hurt your back and spine.

Transverse torsion

Twist it before going to bed. Suggestions can be made directly on the back. During the twisting process, the cervical spine, back and lateral psoas muscles can be stretched. At this time, deep breathing helps to clear the respiratory tract and help the body enter a state of rest.

Step 1

First lie flat on the ground, bend your left foot as close as possible to the thigh root.

Second step

Touch your left knee lightly with your right hand, tilt your left foot to the right, and lay your left hand flat on the ground.

Third step

Look at the front end of your left hand, put your left foot close to the ground with your right hand and touch the ground with your shoulder. Stop for 1-5 minutes and then switch feet. Repeat. Take a deep breath during the process and adjust the breathing frequency.

Pigeon-like bending forward

Pigeons bent forward can stretch the muscles on the outside of the legs, especially for office workers who lack exercise and sit for a long time on weekdays, which can promote the blood circulation of the lower body, avoid the accumulation of waste in the lower body and prevent the accumulation of saddle meat on the outside of the thighs. I suggest you start with the downward dog pose to help you open the meridians at the back of your legs to warm up and enter the forward bent pigeon pose faster.

Step 1

Hands are slightly wider than shoulder width, knees are shoulder width, toes are on the ground, arms are propped up to lift the upper body off the ground, and the upper body is 90 degrees with arms and legs.

Second step

Step on the ground with the sole of your foot and push your hips back. People and the ground are in a big triangle, and the whole back extends into the sky in a downward dog style, and stays for at least 5 breaths.

skill

If you think the hamstring of the lower dog leg is too tight to straighten, you can try to stand on tiptoe, bend your knees, keep your head down, straighten your arms, push your hips up, and adjust your breathing until your leg can straighten back.

Third step

The heel of the right foot is off the ground, and the left knee is hooked up in the direction of going to the abdomen, and then it is slowly lowered to the floor, and the outer side of the left foot is flat on the ground and slightly bent.

Fourth step

Put your elbows on the ground, the front of your right thigh and your knees touch the ground, and keep your toes balanced. Make sure your pelvis is back to normal, and don't lift or tilt. Then the hands are completely straight forward, the body, right leg and instep are completely on the ground, and the upper body strength is placed on the left leg. After staying for 5- 10 minutes, change feet and repeat the action.

skill

For people with hard tendons, it is suggested that a towel can be placed under the left hip to help, so as to ensure that the hip will not tilt up and down and avoid injury.

Leg lifting action

Leg lifting before going to bed helps the blood circulation of the lower body and improves the curves of thighs and calves.

Step 1

Sitting posture, the left side of the body is close to the wall, the feet are bent, the left hand can hold the knees, and the other hand is flat on the ground.

Second step

Turn around and lie down, lift your left and right feet and straighten your back as close to the wall as possible, and stay for 5- 10 minutes.

skill

People with tight backs can put a small towel under their waist to feel more comfortable.

Third step

Step 2 can also open the feet to the left and right in a V shape, which can stretch the muscles inside the thighs and help open the hips.