Yoga before going to bed can help you sleep until dawn. Sports also have certain skills. Many people choose this sport when they lose weight. Different people should arrange exercise time according to their living habits. Some sports are not suitable for everyone. Here I will show you the benefits of yoga before going to bed and help you sleep until dawn.
Yoga before going to bed can help you sleep until dawn.
Posture:
Lie flat on the bed with your knees bent and your feet shoulder-width apart. Put a cushion behind your neck to relieve the pressure on your back.
Bend your arms gently, put your hands flat on the bed or hold your hips up.
Try to lower your lower body, let your waist touch the mattress, then slowly lift your abdomen, then lift your hips and the whole back, and feel the spine rise step by step until your collarbone touches your chin.
Hold this position and take seven deep breaths.
Then slowly relax the tight abdomen, slowly put down your back and feel the spine relax one by one.
After a short rest, repeat three times.
Effect:
This position can readjust the whole body. Helps to dredge the lower end of the body (feet and pelvis) and accelerate the venous blood return to the heart; It also stimulates the upper parts of the body (lungs and brain).
Pay attention to breathing and let oxygen run in venous blood.
This posture is conducive to relaxing the back and relieving spinal pain.
Action 2 straighten your back
Posture:
Roll up your legs, sit your hips on your feet and straighten your back. Slowly turn your upper body and head to the right, with your right finger behind your right hip and your left hand on your right knee.
Take a deep breath through your nose and focus on your abdomen and lower chest. The chest opens when inhaling and contracts when exhaling. Take a deep breath and stretch your spine; Twist your body when you exhale. Pay attention to relax your shoulders and keep them level. Relax your body and let it turn back to its original position. Repeat this action in the opposite direction.
Effect:
This posture helps to open the chest, relieve anxiety, make the "qi" in the body circulate better, breathe more smoothly and deeply, and release the nervous and tired body and mind. The twisting of the body drives our spine to be stretched like "wringing and dehydration", which accumulates the tension of the day and thus relieves it.
Three-handed action
Posture:
"Mudra" in Sanskrit means "manual" and also means "seeking happiness".
First, let the body lie flat on the bed, and the calf naturally lies flat (not completely straight), which is the same width as the pelvis. Close your eyes, put your hands on your chest, and put your right hand on your left. Take a deep breath, let the air stay in your lung cavity for 3 seconds, and then exhale slowly. Repeat 7 deep breaths.
Put your hands on your abdomen (two fingers under your navel), exchange your left and right hands up and down (left hand on your right hand, left thumb on your right hand), and take another deep breath for 7 times. In the same way, move the hand from the abdomen to the sternum, and then move it up to the throat. Whenever you go to a new place, remember to swap places with your right hand.
Finally, put your arms at your sides vertically, forget to breathe and imagine yourself seeing a blue sky. White clouds float lightly in the air, and a breeze blows head-on, smelling the pleasant fragrance in the air. It's quiet between heaven and earth, but I'm getting sleepy.
Tip: This posture can calm the mind and completely stretch the spirit. Suggestion: These lower limb chakras have the functions of sedation and sleep, which helps to replenish the energy lost by the body, but it is not recommended to do upper limb chakras (forehead and head) because it is not suitable to do activities to stimulate the brain before going to bed. Chakra: In Indian yoga, it refers to seven basic energy points from perineum to head, where a lot of energy is gathered.
(Editor: Miao Wei)
Yoga before going to bed can help you sleep until dawn.
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.
Step 1: Support the bed with both hands and knees, keep kneeling and relax your back.
Step 2: Inhale, sink your back and look up at the ceiling.
Step 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: Be sure to do it with breathing, and slow down, the effect will be more obvious.
Lizard style
Efficacy: relieve physical fatigue and remove excess fat on shoulders. Correct hunchback, buckle shoulders and beautify shoulder line. Improve constipation.
Step 1: Put your knees together, kneel on the bed, lean forward with your upper body, your chest and abdomen against your legs, and your forehead against the bed.
Step 2: Inhale, raise your head, slide your arm forward and straighten your arm.
Step 3: Exhale, stick your chest and chin on the bed as far as possible, tilt your hips, and stick your armpits down on the bed as far as possible.
Step 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.
Leg extension
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.
Step 1: Sit on the bed, straighten your legs, put your feet together, and grasp your toes with both hands.
Step 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.
The above is the introduction of practicing yoga before going to bed. I believe that after reading this article, you will have a better understanding of how to practice yoga correctly before going to bed. Only by mastering the method of practicing yoga scientifically can we achieve the goal of yoga fitness and weight loss, rather than achieving the opposite effect, which is not good for our health.