Yoga asana sharing can improve sleep, and practicing yoga regularly can not only lose weight and shape, but also effectively relieve physical and mental stress. When the physical and mental stress is completely released, it will also help to improve the quality of sleep. The following is the sharing of yoga poses to improve sleep.

Yoga posture sharing for improving sleep 1 baby posture.

1. Kneel on the yoga mat, with your hips on your heels, your back straight, your feet together, your big toes together, your shoulders open, and your hands on your thighs.

2. Exhale, put your hands on your sides, and tighten your abdomen. The lower body goes from the coccyx to the front of your body until your abdomen is close to your thighs, your chest hangs down to your knees, and your forehead is close to the pad.

Keep your arms straight.

3. Keep it for two minutes, and gradually increase your proficiency.

4. Pay attention to practicing yoga baby posture in this process, don't lift your hips, and always sit on your heels. If you really can't sit still, you can hold a long pillow in your arms to support your body.

Lizard style

1, Yamagata stands on the yoga mat, taking a big step back with his left foot, and straightening his left leg and touching his left toe.

2. Bend the right knee so that the right calf is perpendicular to the ground.

3. Bend over, bend elbows, support the ground with forearms, palms down, forearms perpendicular to the ground, and upper body parallel to the ground. Tighten the abdomen and stretch the spine.

4. Keep breathing eight times and repeat the action on the other side.

Whole locust type

1. Lie on the yoga mat, stretch your arms back and raise your head.

2. Exhale, tighten your hips, lift your legs together, and then keep breathing for five times.

3, abdominal force, continue to lift your legs up until your waist and abdomen are off the ground, focus on your chest and shoulders, and keep breathing for five times.

4. Slowly lower your legs and return to prone position.

Stand forward, bend over

1. Stand on the yoga mat in a mountain way, with your feet shoulder-width apart.

2. Take the hip as the center, bend the upper body downward, put your knees on your head, and hold your hands, feet and ankles tightly.

3. Keep breathing eight times.

Corpse transmission type

1. Put your back on the yoga mat, relax your whole body, separate your feet, put your hands on the ribs, and gently press the ribs down to make your heart fit the floor as much as possible.

2. When breathing, feel the expansion of the chest with your heart. The direction of rib expansion should be lateral expansion to both sides of the body.

Step 3 stick to it for five minutes

Five words floating in the sky, that's not a problem. Practice yoga with a yoga teacher, learn to let go and live in the present.

Yoga asana sharing improves sleep 2 1

Action essentials:

1, sit on the bed, bend your knees and keep your feet opposite. Grasp your feet with both hands, straighten your spine and keep your heels near _ _ _ _.

2. 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.

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.

2. Spinal torsion type

Action essentials:

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

2. Inhale, lift 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.

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.

3. Cat stretching

Action essentials:

1, put your hands and knees on the bed, keep kneeling and relax your back.

2. Inhale, sink your back and look up at the ceiling.

3. Exhale, arch your back, push your spine up, 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.

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.

4.lizard style

Action essentials:

1, knees together, kneeling on the bed, upper body leaning forward, chest and abdomen sticking to legs, forehead sticking to the bed.

2. Inhale, raise your head, slide your arm forward and straighten your arm.

3, exhale, try to stick the chest and chin on the bed, the hips are tilted, and the armpits are stuck on the bed as much as possible.

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.

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

Step 5 stretch on the back of your legs

Action essentials:

1, sitting on the bed, legs straight, feet together, hands holding toes.

2. 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.

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.

Yoga postures share three angles to improve sleep.

Action: Legs are shoulder width apart, hands are crossed behind your back, and shoulders and arms are extended. Inhale, expand the chest, and extend the whole spine upward; Exhale, bend forward, keep your arms straight and press down, and your knees can flex slightly. Repeat this movement and breathing for 3-6 times, and finally you can keep the flexion movement for 3-6 breaths.

Action function: it can eliminate the tension in shoulders, chest and back, and make people calm.

Down dog style

Action: legs are hip width apart, heels are pressed down, hands are shoulder width apart, and the whole spine and legs are extended. Inhale, stretch your right leg upward, exhale, and droop your right leg; Repeat 36 times. Finally, you can insist on lifting your legs for 36 breaths. Relax, switch legs, repeat.

Function: It can eliminate the stiffness of chest, back, legs and buttocks and make people calm.

Warrior three styles

Action: stand, inhale, interlock your hands and fingers, and stretch upward; Exhale, stretch your body forward, stretch your right leg backward, keep your left leg slightly flexed, repeat the action 3-6 times, and then keep the soldier breathing 3-6 times. Restore, switch sides, repeat.

Action function: strengthen the stability and balance of the body and make people peaceful.

Dance style

Action: stand, inhale, stretch your left arm upward, and grab your right ankle with your right hand; Exhale, stretch your right leg backward and upward, stretch your arms forward, repeat your movements and breathing for 3-6 times, and then continue dancing for 3-6 times. Relax and repeat this action on the other side.

Action function: enhance the sense of balance, strengthen the flexibility of the whole body joints, and make people soft and calm.