Check Yoga knowledge every day # 300 million people in China have sleep disorders #, while the proportion of insomnia among athletes is only 10%.
It can be seen that exercise is important to promote sleep.
So, today I’d like to share 10 simple yoga exercises before going to bed to promote sleep and alleviate insomnia.
Practice ten minutes before going to bed every day to make you sleep well until dawn.
Let’s try it together: action 1: cross your legs naturally, sit with your feet under your knees on the cushion or bed, put your hands on your thighs, inhale, extend your spine, exhale and relax your whole body, Close your eyes, inhale deeply, feel the slow expansion and exhalation of your abdomen, and naturally retract your abdomen.
Repeat 10-20 times.
Action 2: kneel and stand with your legs and feet together, sit on your heels, put your hands on your thighs, inhale, extend your spine, exhale, completely relax your body, close your eyes and keep it for 1-2 minutes.
Action 3: stand with your feet the same width as your hips, knees and toes in the same direction, exhale, Lower the head and relax the spine, sag one section at a time, bend forward and relax the neck, relax the head, hold the elbows with both hands for 1-2 minutes.
Action 4: kneel and stand on the cushion surface or bed, exhale with both hands as wide as the hip, rotate the pelvis backward, extend the spine section by section, arch the back and inhale, rotate the pelvis forward, extend the spine section by section, and open the chest, Raise your head and repeat 10-20 groups of actions 5: lie on your back on the cushion surface or on the bed, exhale, lift your legs up and back, press your arms on both sides of the body, push your hips up, extend your back, straighten your legs and push your feet to the ground for 20-30 seconds, or bend your knees close to both sides of your ears for 20-30 seconds.
Action 6: kneel on the cushion surface, put your feet together, breathe in your legs slightly wider with your hips, and extend your spine, Exhale, bend down, stretch both hands and arms, and point your forehead on the ground to completely relax your body and keep it for 1-2 minutes.
Action 7: lie on your back on the cushion surface or bed, raise your hands horizontally, bend your knees close to your abdomen and exhale, twist your body to the left, keep your shoulders away from the cushion surface, turn your head and look at your right hand for 1-2 minutes, and change the other side.
Action 8: lie on your hips, legs against the wall or bed, and keep your hands on both sides of your body, Close your eyes and keep it for 1-2 minutes.
Action 9: push your feet against the wall or bed, stretch your arms upward to the furthest point, close your eyes and keep it for 1-2 minutes.
Action 10: lie on your back on the cushion surface or bed, relax your feet and hands naturally, close your eyes and pay attention to your breathing, inhale deeply, your abdomen slowly bulges, exhale slowly, and your abdomen slightly retracts inward, Repeat the exercise for 10-20 times, pay attention to the body, scan your body from foot to head, and let it completely relax for 3-5 minutes (source network of pictures and texts, if involving the rights and interests of the original author, please contact the editor to delete)..