10 yoga movements before going to bed

10 yoga movements before going to bed. Yoga can improve your sleep a few minutes before going to bed. Use the ten minutes before going to bed to do simple yoga every day. It can effectively remove excess fat on shoulders, adjust shoulder lines, and improve hunchback. Here are 10 yoga movements before going to bed.

10 Yoga Actions Before Sleeping 1

Action 1:

Stand on the edge of the bed with your feet hip-width apart

Inhale, extend your hands upwards, exhale, bend forward and downward

Place your hands on the bed, extend your back

Bend your left knee and hold for 5-8 breaths

Bend your right knee and hold for 5-8 breaths

Repeat the exercise for 2-3 groups

Action 2:

Sit Stand on the bed

Inhale, raise your right arm above your head

Put your left hand on the outside of your right knee

Exhale, bend your body to the left

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Keep for 5-8 breaths and switch to the other side

Action 3:

Chengdu Yoga

Kneel Stand on the bed, hold the back of the head with both hands

Inhale, open the chest and move forward

Inhale, hold the chest and arch the back, repeat the exercise for 5-8 groups

Action 4:

Kneel and stand on the bed, with your legs slightly wider than your hips.

Exhale, bend forward and downward, and stretch your arms naturally.

Completely relax your body and hold for 5-8 breaths

Action 5:

Kneel on the bed and lift your left leg Forward

Bend your left knee, straighten your right leg, and lie prone forward

Lie on the pillow and hold for 5-8 breaths

Change to another Side

Action 6:

Lie on your back on the bed, bend your knees close to your abdomen

Open your legs slightly wider than your hips

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Hold your feet with both hands and hold for 5-8 breaths

Action 7:

Lie on your back on the bed, bend your knees close to your abdomen

Put your left leg on top and cross your legs

Hold your feet with both hands and hold for 5-8 breaths

Change to the other side

Action 8:

Lie on your back on the bed, with your hands open on both sides of your body

Bend your knees close to your abdomen, exhale, and twist to the right

You can hold a pillow between your legs

Keep your shoulders on the bed and bend your elbows

With your palms facing up, turn your head and look at the fingertips of your left hand

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Maintain 5-8 breaths and switch to the other side

Action 9:

Lie on your back on a pillow or folded quilt

Bend your knees, put your feet together, and open your knees to both sides

Place your hands on both sides of your body, palms facing up

Close your eyes and hold 5 -8 breaths

Or longer

Action 10:

Legs or legs buttocks against the wall

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Lie on your back on the bed with your hands on both sides of your body

You can also place pillows under your hips

Relax your legs, relax your whole body, and relax your brain

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Maintain 5-8 breaths, or longer. 10 yoga movements before going to bed 2

1. Angle-beam pose

Effect of yoga before going to bed: to strengthen the kidneys , prostate and bladder are kept healthy; at the same time, it is also very beneficial to women. It can adjust irregular menstrual periods, regulate menstrual flow, relieve dysmenorrhea, and promote normal ovarian function.

Step 1: Sit upright on the bed, bend your knees, and put the soles of your feet facing each other. Hold your feet with both hands, straighten your spine, and place your heels close to your perineum.

Step 2: Inhale, raise your head, and stretch your spine.

Exhale, bend forward, bring your forehead as close to the bed as possible, and maintain normal breathing for one minute.

Note: Try to keep your knees as close to the bed as possible. After finishing the movement, straighten your legs, shake and relax.

2. Spinal twisting pose

Effect of yoga before bed: it can quickly eliminate back pain, waist pain and hip pain caused by sitting for a long time; in twisting It can strengthen the neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, and correct bad postures such as hunched back and buckled shoulders. Nourishes the nervous system.

Step 1: Tuck your left leg over your right hip, cross your right foot over your left knee, and place your right foot in front of your left knee; straighten your spine and sit upright on the bed.

Step 2: Inhale, raise your arms to the sides and extend your spine. Exhale, twist your abdomen, shoulders, and head to the right, clasp your hands in front of your chest; breathe normally, and keep your eyes focused on the right back.

Note: When rotating, keep your spine straight and pay attention to maintaining balance.

Yoga to improve sleep a few minutes before going to bed

3. Cat Stretch Pose

Effects: Soften and flex the spine, reduce waistline fat, beautify the buttocks, and strengthen the abdomen Improves blood circulation and relieves back pain. Treat dysmenorrhea and correct menstrual irregularities.

Step 1: Support the bed with your hands and knees, maintain a kneeling position, and relax your lower back.

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

Step 3: Exhale, arch your back, push your spine upward, look down at your abdomen, and place your chin against your collarbone. Repeat the entire set of actions for ten rounds.

Note: Be sure to do it in conjunction with your breathing, slowing down the speed, and the effect will be more obvious.

4. Lizard Pose

Effects of yoga before bed: Relieve physical fatigue and remove excess fat on shoulders. Correct hunchback and buckled shoulders, and beautify shoulder lines. Improve constipation.

Step 1: Kneel together and sit on the bed, leaning your upper body forward, with your chest and abdomen touching your legs, and your forehead touching the bed.

Step 2: Inhale, raise your head, slide your arms forward, and straighten your fingers.

Step 3: Exhale, try to put your chest and chin against the bed, lift your hips, and put your armpits as downward as possible against the bed.

Step 4: Breathe slowly and hold for 10-15 seconds.

Note: When moving the body, keep the upper arm muscles tight, shift the center of gravity to the chest, relax the shoulders, and keep the chest close to the ground; keep the thighs perpendicular to the ground. 10 yoga moves before bed 3

Lizard pose

This pose is a good hip opener. If you are a runner or a sedentary person who sits in an office all day, this position is perfect for you.

*Start in downward dog pose, or on all fours

*Step your right leg forward

*Put your back knee toward Lower onto the mat and place both arms on the inside of your front legs

*To get the full recovery benefits, I recommend using a yoga block to relax your forearms, or you can place your palms flat on the floor superior.

* Stay for three minutes on each side and try to relax into this pose by taking deep breaths and focusing on your breathing.

Diagonal Pose

This pose is a great way to stretch your hamstrings before bed and can also calm you while resting your head on a yoga block.

*Open your feet as much as possible to make them feel comfortable

*Place a yoga block in front of you and place it on the highest side

*Place your forehead on the yoga block and place your third eye directly on top of the block

*Hands can be placed on the floor, hanging or placed on your back (as shown in the picture above (shown below)

If you don’t have a yoga block, allow your arms to hang freely or grab the opposite elbow. This position is very beneficial before bed because your head is lower than your heart, so blood rushes to your brain, helping to clear you of negative emotions.

Try to hold this pose for five minutes, breathing evenly

Supported seated forward bend

The seated forward bend stretches the entire back of the body. This restorative approach taps into your sympathetic nervous system by opening your back and your heart. Rest your head on a yoga block and you will feel the tension inside your shoulder blades release.

*Sit in Cane Pose

*As you bend forward, let your hips press into the ground

*As you Place a yoga block on your calf to rest your forehead

* Stay in this pose for 3 to 5 minutes, and don’t forget to take a deep breath!

Supine Hero Pose

This pose may be a bit intense if you have tight hip flexors or if you have injured your knees and ankles. You can use a yoga block or use a pillow or folded blanket.

*Sit with your feet apart and gently begin to lean back

*If you have a yoga block or a mat you can place it on your Between your feet, place your butt on the top of the mat, place your knees on the mat, and begin to lean back

　* You can stay here (or in a position where your palms are Rest to make it more gentle) until you feel a bit stretched. Remember these poses are restorative!

*This position helps open your chest and allow love to flow into your soul before a good night's sleep.

Supported Bridge Pose

The Bridge Pose is a great pose to relieve lower back problems before bed.

*Lie on your back, bend your knees, bring your feet close to your hips, you can hold your ankles

*Lift your hips and arms toward the sky Place it on your sides

* Place a yoga block under your tailbone (in the lowest position)

* Place your hands on your sides, or on your head or stomach, on your body Where it Feels Natural

Abdominal Twists

All forward folds and back bends are a simple twist that will feel great on your lower back.

*First lie on your back with your legs straight in front of you,

*Put your right knee close to your chest, keeping your left leg straight

*Use your left hand to pull your right knee to the left side of your body

* Once your knee touches the floor, bring your eyes to the right side of the room (opposite direction to bend your knee)

*Breathe evenly and relax, letting your lower back relax

This is a great pose before bed because it detoxifies and flexes the spine. Do this for 3 to 5 minutes on each side, continuing to breathe deeply.

Child's Pose with Head Touching the Floor

This variation of Child's Pose is great if you had a big meal at dinner or have any digestive issues before bed. .

*Kneel on your ankles

*Make fists with both hands and place them on your hips, where your thighs connect to your upper body

* Place your fist in that position and begin to bend forward

* Place your fist in this position to stimulate your digestive system. This may make you feel a little uncomfortable if you've eaten a lot, but this posture helps relieve our tension and worries. Stay in this pose for five minutes, focusing on relaxing your entire body.

Child’s Pose

This is a great pose to follow the previous Child’s Pose variation

*Sit with you At your ankles, spread your knees so they're some distance apart, then simply fold your upper body forward, resting between your knees

*Your butt may come out of your feet Lift up

* Place your forehead on the mat and extend your arms as far forward as possible to really lengthen your spine and stretch your upper back

This pose may feel tight in your hips, if that's the case, just hold it for ten deep breaths (longer if your body tells you to stay). Let your belly sink and focus on clearing your mind and thoughts

Leg Up Pose

The last pose to do before going to bed is Leg Up Pose as the blood rushes to your major joints, which helps settle you before bed. Many people like to do this pose against the wall,

*Lie on your back, hug your knees to your chest

*Lift your feet to the sky, lift your ankles Put it on your hips

*Keep your arms by your sides

It looks like you're lifting my legs up, but when you find the perfect position , your legs float effortlessly above your body, making you feel light and supported by the cushion and earth beneath you. It feels great to do before bed! Please stay in this pose for at least five minutes or ten deep breaths.

Simple Sitting Meditation

Try practicing meditation on a yoga block or pillow as it lifts your hips over your knees, leaving a clear line of energy along your The spine then moves forward along the main energy channel. Not only can meditation before bed help you relax, but it can also clear away unnecessary worries and make a list of things we may habitually do before bed.

When meditating after the previous pose, try to focus on the sensations in your body and imagine the breath going in and out of your nose. If you wish, you can play soft music in the background or light candles to help calm your mind. Staying here, whether for ten breaths or ten minutes, will solidify the pre-sleep yoga sequence and achieve relaxation, calmness.