Yoga promotes sleep, and sleep is very important to us. If we don't get enough sleep, it will lead to a series of health problems, which will not only affect the efficiency of our daily life and work, but also lead to obesity and other problems. Watch yoga to promote sleep.

Yoga postures to promote sleep 1 1, kneeling posture and bending forward posture.

Take the bed as the venue, kneel on the bed with your legs together, your feet taut, your instep down, your hips sitting on your legs, your body upright, your hands naturally lifted on your back, and your hands crossed on your back to stretch your arms.

Hips will slowly lift, Baihui, an important acupoint on the top of the head, will touch the ground, and hands will be pushed to the ceiling. Inhale and exhale, and keep the movements of group 10-20. Breathe evenly, concentrate on your own breathing, and you will feel extremely relaxed after you finish. You will soon feel tired and sleepy, so that you can sleep peacefully. Because the bed is soft, many movements are not standard, but it doesn't matter, comfort is the main thing.

Step 2 bend your knees and stretch sideways

Do a set of stretching exercises before going to bed at night. Lie on your side, straighten your legs, hold your head with your left hand, and naturally bend your thighs back and hook them. The right hand stretches the right leg and the arm pulls the leg to stretch the ligament. Stick to the 10-20 group, and then switch hands to be the opponent's hands and legs.

This posture mainly helps sleepers stretch leg muscles, and hand muscles are mainly biceps femoris and quadriceps femoris. Muscle stretching helps the body to be softer, lose weight, shape thin thighs, sleep better, relieve the nervous body during the day, and make the body more relaxed and fall asleep easily.

3. Baby style

Practitioners kneel on the bed with their knees shoulder-width apart and their feet on their backs. Inhale with abdomen, exhale with one hand in front of you, stretch naturally, touch the ground with your forehead slowly, close your eyes slightly, breathe evenly, and relax.

When the mood gradually calms down, go back to the previous position and do it again. 5- 10 group do this action. Can make the mood more calm, forget the fatigue of the day, relieve the fatigue of the body and help sleep.

Step 4 sit with your legs apart

Sit on the bed, spread your legs forward and reach your personal limit. What you have to do at this time is to keep your toes and knees straight, grab your feet with both hands, take your hips as the main axis, and press your abdomen and back arms down. The receiver can be placed on the legs or feet to support the whole body, and you need to do 5- 10 group with deep breathing.

This action is more helpful for people to reach and relax into sleep easily. Simple and effective, it is a good yoga practice, and it is not too difficult to connect. It can be said that everyone can do it.

Yoga postures to promote sleep

Choose a supine position on the carpet, straighten your legs forward, then put your feet together and put your 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. At this time, you must keep breathing naturally and relax.

Help sleep: Ploughing can make the blood in your body flow back temporarily, clean up the garbage in the blood, promote blood circulation, relieve fatigue and improve metabolism, thus making your sleep quality better.

Shoulder varus

Start with the same plow. First straighten your legs, leave your back off the ground and fall on your shoulders. Keep breathing naturally.

Help sleep: this exercise can increase the hemoglobin content, replenish the vitality of the brain and abdominal organs, and effectively regulate the situation of poor sleep.

Yoga sound meditation

Sit in a yoga meditation posture, close your eyes, concentrate on your breathing and 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.

Help sleep: If this method can relax the cerebral cortex and enter a quiet inner world.

Yoga posture to promote sleep 3 Will yoga promote sleep?

Yoga can promote sleep.

Yoga is a kind of exercise that is very beneficial to physical and mental health. In the process of practicing yoga, you can not only lose weight and shape, but also help to release stress, so practicing yoga before going to bed can promote sleep.

Sleep yoga is not the only way to relax deeply. Sleep quality is not good. Sleep yoga is needed to help you relax deeply and improve the quality of sleep. The difference between sleep yoga and other yoga is to relax and let your body and mind get the most thorough rest. The whole process revolves around how to relax yourself and enter a state of deep rest through breathing, posture, rest and other methods.

Besides, practicing yoga at night has other benefits. After practicing yoga at night, people can relax, relieve the fatigue of the day and improve their sleep. You can take yogurt with diet exercise before going to bed, which can improve and mediate the endocrine system of women, reduce fat and shape, slow down aging, and achieve the goal of beauty beauty.

But you can't go to bed after yoga. Although yoga is a good physical and mental exercise, it can reduce weight. For example, doing yoga before going to bed can improve insomnia symptoms. However, this does not mean that you can go to bed immediately after yoga. It is recommended to sleep every 1 to 2 hours.

The benefits of yoga before going to bed

Calm one's emotions

Maybe after a busy day, many people will fall into depression at night. At this time, you can practice yoga, which is conducive to calming your emotions, which is directly related to the need to take more deep breaths during yoga practice.

When practicing yoga, women can always find peace and comfort in gentle or simple yoga movements or competitive yoga movements. In short, practicing yoga is conducive to self-cultivation, cultivating women's good temper and gaining inner peace.

relax

Yoga is a relaxing exercise, during which you can relax your body and mind, and the pressure is getting bigger and bigger, but do you have enough time to practice yoga during the day? Then, yoga before bed is a good choice for these people. Doing yoga before going to bed has many benefits, and today I will talk about some of them. The first benefit is to improve the quality of sleep. We know that if a person's body and nerves are not completely relaxed, it is difficult for him to fall asleep.

Good for health.

Practicing yoga before going to bed is also a kind of exercise, and yoga is also an aerobic exercise. Although female friends may feel sour and painful in the process of practicing yoga, especially in the face of difficult movements, they often don't know how to adapt. As long as you practice, you will find that the happiness and stretch after the pain are beyond words. Studies have found that yoga can activate glands and is more conducive to health.