Insomnia yoga, how to improve insomnia, regulate endocrine system and get your body back on track, you need to get this set of bedtime yoga, which only takes 10 minutes, so that you can have a good sleep tonight and all night! Next, I will take you to know about insomnia yoga.

Insomnia yoga 1 prone stretching

Efficacy: Stretch the shoulder and neck and relieve the pressure on the spine.

1, lie flat on the yoga mat, put your hands behind your head, and spread your feet naturally.

2. Inhale first, then exhale, and stretch your hands and feet. Straighten your elbows as far as possible, straighten your heels forcefully, and hook your feet slightly inward. Stay and breathe naturally for 5~ 10 seconds, return to 1 and do it for 3~5 times.

Reminder: when stretching your hands and feet, do what you can. In addition to the inward hook, the sole of the foot can also be pressed outward, which can stretch the anterior muscles of the calf.

Bent knee lateral recumbent type

Efficacy: Massage back muscles and release waist pressure.

1, lie flat on the yoga mat, inhale, and put your arms around your knees.

2. Exhale and roll to the left, face down, stay breathing for 5~ 10 seconds, then return to 1, that is, 1, and do it 5~8 times left and right.

Reminder: Keep breathing naturally when staying, and don't hold your breath, so as not to hurt the nervous system and cause pain.

Hip torsion

Efficacy: Stretch shoulders and neck, waist and back, and promote blood circulation.

1, lie flat on the yoga mat, put your hands behind your head, and step on the outside of the yoga mat with your feet bent.

2. Breathe out after inhaling, keep your upper body still, twist your waist to the left, and stick your left and right knees to the ground as much as possible. This is 1 time, and do it about 8 8~ 10/time.

Reminder: As long as the upper body remains motionless, you can achieve the effect of twisting your waist. According to your personal ability, your knees should stick to the ground as much as possible.

Knee chin type

Efficacy: Helps stretch abdominal and back muscles.

1, lie flat on the yoga mat, put your hands at your sides naturally, and bend your knees in mid-air.

2. Hold your knees with your hands, inhale and get up, lean your chin as close as possible to your knees, stay for 8~ 16 seconds, and then exhale back to 1, that is, * * * for 3~5 times.

Reminder: chin should be retracted inward, and you can lean on your knees according to your personal ability. Don't hurt the cervical vertebra too reluctantly.

Recumbent torsion

Efficacy: Relieve the tension and soreness of shoulder, neck and waist muscles.

1, lie flat on the yoga mat, with your hands open at your sides and your right foot bent in mid-air.

2. After inhaling, exhale and twist your waist to the left, with your right knee touching the ground as much as possible and your head turning right. Hold breathing for 5~ 10 seconds and then return to 1, that is, 1 time, and do it three times each.

Reminder: You should stick your shoulders and knees to the ground as much as possible, so that the waist muscles can be fully stretched, but you should still do what you can.

Experts say: soothing sympathetic nerves

Keeping a steady breathing state and relaxing the whole body muscles with gentle yoga will help to soothe nerves, reduce physical fatigue and relieve stress, thus solving the problem of insomnia!

The doctor said: it is easy to have a vicious circle.

Muscle stiffness often leads to poor sleep quality, poor sleep and stiffer muscles. If they don't get proper relief through exercise, it's easy to keep going in a vicious circle.

Busy work and life pressure make insomnia a common problem for many urbanites. A busy day is enough to make people tired, and a good sleep is a good medicine to eliminate fatigue. Teach you four yoga postures to help you sleep, and use simple insomnia yoga movements to get rid of your anxiety during the day and enter a sweet dream.

Yoga is the best exercise to help you fall asleep quickly. It can not only relax tense muscles and internal organs, make blood circulation smooth, but also eliminate fatigue and guide the brain into deep sleep. Let "sleep yoga" help you spend the night with sleep difficulties!

Puppy stretching exercise

Dog stretching yoga can relax stiff parts such as wrist, head, shoulders, back and waist, make them flexible and activate the functions of internal organs. The key point of doing this yoga is to keep the heel still so that the upper body can be stretched well.

1. Hands on the ground, magnificent. While your arms are perpendicular to your shoulders, try to spread your fingers so that your knees are below your hips, and then keep your knees and waist perpendicular to the electronics.

2. The position of the heel remains the same, and your hands slowly stretch forward. Face the mat.

3. Keep the posture of 2 and keep your hands forward. The upper body gradually approaches the mat until the forehead touches the mat.

4. Keep the posture of 3, slowly raise your head and keep your chin close to the mat. At the same time, bend the back muscles so that the chest to the abdomen gradually approaches the mat. When doing 1~4, keep breathing for 5 times.

Acupuncture type

This is a yoga posture, which is very effective in relieving physical pains such as back muscles, waist, head and shoulders. In particular, it can fully stretch the scapula, relieve shoulder and waist pain and promote blood circulation. The key point is to support the upper body with your knees.

1. Kneel on the ground with hands shoulder width, arms perpendicular to shoulders, and knees stable. Keep doing this and breathe slowly for 5 times.

2. Slowly raise a hand and point your finger at the ceiling. The other hand stretches in a straight line. Keep moving and breathe five times.

3. Slowly retract the hand reaching to the ceiling, pass through the gap between the other hand and the mat, and then lay your arm flat on the mat, stretching as far as possible in the direction of "gap". Keep moving and breathe five times.

4. Stretch the hand supported on the mat to the head, straighten the waist and put the head close to the mat. Keep moving and breathe five times. The same is true in the opposite direction.

One-foot exhaust type

Through the expansion and contraction of the legs, the deep muscles of the body are activated. It can also promote gastrointestinal peristalsis and lymphatic circulation in the heel. The key is to keep the pelvis close to the mat at all times.

1. Lie flat on the mat with your body up and your hands stretched naturally. Take five deep breaths slowly.

2. Hold the knee of one foot and extend the foot to the chest. People with stiff bodies should not be too reluctant, just stretch as far as their bodies can bear. With breathing, the left and right feet take turns doing it five times.

Happy baby style

This is a yoga pose that can massage the back and waist. It can not only stretch the muscles behind the buttocks, thighs and calves, promote blood circulation, but also eliminate foot fatigue. The point is not to move your head.

1. Lie flat on the mat, hold your knees tightly, and keep your feet as close as possible to your body.

2. The soles of the feet extend to the ceiling. Grab your ankles with both hands.

3. Slowly spread your legs and try to get close to the sides of your waist.

4. Keep the action of 3 and shake your body left and right.

5. If you think it's too hard to grasp the ankle, you can also choose to grasp the soles of your feet.

Exercise in the morning can take in a lot of oxygen, promote metabolism and activate the switch of sympathetic nerve. So I recommend a yoga pose that can awaken the body function and expand the chest muscles. Doing something after getting up in the morning will make you clear-headed and energetic to welcome the new day. The main point of this yoga pose is to keep your waist straight and your knees folded forward while your coccyx is outward.

1, feet slightly open, hands reaching to the ceiling, knees slightly bent, a bit like a semi-squat posture.

2. Keep 1 in a "semi-squat" posture, and open your hands outside your knees. Look at the ceiling sideways.

3. Stand with your knees straight and your hands extended upward.

4. Change the direction and repeat the action of 2. Do it three times.

Conclusion: Most people suffer from insomnia because of work and life. Insomnia is a very headache for people in modern society, which has formed a vicious circle in life. The action of yoga to treat insomnia introduced above, insomnia friends can try it and learn more!

Insomnia Yoga 2 What is Yin Yoga?

Yin yoga is not a brand-new product, but a school of yoga that combines Taoist philosophy, Indian yoga and Buddhist wisdom. American yoga teacher Paul? Gerry Paul

Grilli is involved in anatomy, Taoist yoga and chakra knowledge. After decades of hard practice and mastery, on the basis of ancient wisdom, Yin Yoga School was founded in A.D. 1980.

Muscle tissue belongs to yang and connective tissue belongs to yin.

Paul. Gree said in his new book "Yin Yoga" that all types of yoga can be divided into "Yin" or "Yang", depending on which tissue of the body it affects. The focus of yoga practice is that Yang is responsible for muscle training and blood circulation, while Yin is responsible for connective tissue. When we move and bend joints in the yoga pose, both muscles and connective tissues are stretched. Muscle belongs to yang because of its soft and elastic texture, while connective tissue belongs to yin because of its stiff and inelastic texture.

In the study of this book, "muscle" refers to muscles and tendons, and "connective tissue" refers to ligaments and fascia (connective tissue in a broad sense). Because the response of dense connective tissue to rhythmic pressure is different from that of muscle. Connective tissue will resist short-term pressure, but the appropriate pressure will gradually change after 3 to 5 minutes. Therefore, the movements of Yin yoga are mostly static stops, and each posture lasts for about 3 ~ 5 minutes. Beginners can reduce it to 1 ~ 3 minutes as appropriate, and will use some auxiliary tools, including yoga bricks, yoga pillows, blankets, etc.

Do you feel stressed at work, tense muscles, weak joints and lower body, and prone to edema? Let's start practicing "Yin Yoga".

When maintaining the Yin Yoga pose, the muscles need to relax.

In order to exert pressure on connective tissue around joints, muscles must be relaxed first. If the muscles tighten, the connective tissue will not feel the pressure. You can gently pull it with the middle finger of your left hand and experience it for yourself. When your left hand is relaxed, you can feel the connective tissue closest to the metacarpophalangeal joint stretched. When the fingers of the left hand are tightened and opened, the muscles can be felt to be tied, but the connective tissue is not stretched.

Yin yoga pose

The following are three kinds of Yin yoga moves suitable for beginners:

pentagram

Yin yoga five-pointed star)/lie flat on the ground and open your hands and feet in a relaxed and unguarded posture. Close your eyes and let your body sink to the ground. (Photo courtesy/released by Shang and Zhou Dynasties)

Effect: After practicing a difficult pose and relaxing in the five-pointed star pose, it will be easier to feel the qi and blood running in a certain block of the body. Even the discomfort felt by joints is a manifestation of qi, and we can learn to perceive it objectively. This exercise is very helpful for guiding the flow of qi in meditation.

Action: Lie flat on the ground and spread your hands and feet in a relaxed and unguarded posture. Close your eyes and let your body sink to the ground.

The ideal mentality of practicing Yin yoga is not to wait anxiously. Try to feel the pressure in different parts of the body due to the movement of various qi, blood and body fluids in asana. The body posture described above is just a suggestion. Opening your hands and feet can increase the contact area with the ground and help you learn to feel the body, but in fact, any posture you feel comfortable can do. You can do the 1 to 5-minute pentagram pose at any time.

Half a butterfly

Yin yoga is half butterfly)/Sit with one leg straight and the other leg bent into the opposite moustache.

Yin yoga half butterfly)/chin to chest, lean forward, try to hold your ankle or sole.

Effect: Half butterfly stroke can stretch legs, straighten back and contralateral spine. This will help to correct the uneven airflow on both sides of the spine and also help to reduce the pressure on the spine. For a culture where 80% of the population has experienced low back pain, this pose is quite valuable.

Action: Half butterfly is sitting with one leg straight and the other leg bent and placed in the opposite moustache (Figure A).

Keep your chin close to your chest, lean forward and try to hold your ankle or sole (Figure B).

Trying to hold the soles of your feet will increase the depth of extension. The knee on the straight leg side can be slightly bent at first, as long as you can feel the stretching of the back on the straight leg side. Keep this action for 3 to 5 minutes.

Half frog

Yin yoga is half breaststroke)/one leg is straight, the other leg is bent, and the sole of the foot sits near the hip.

Yin yoga is half frog)/When the body comes between the legs, the moustache on the straight leg side and the buttocks on the bent leg side will stretch more.

Effect: Half breaststroke will stretch hamstring muscles and moustache. Because the semi-breaststroke will push the pelvis forward, it can stretch the hamstring muscle and the groin of the mouse at the same time more than the semi-butterfly stroke. Beginners will think that hamstring muscles are more than moustaches, but after the body is slowly stretched, it will also extend to moustaches.

Action: straighten one leg, bend the other leg, and sit with the soles of your feet close to your hips. The ankle of a bent leg can be hooked or the instep can be pressed against the ground.

Spread your legs to a comfortable width and lean forward. If your body is closer to the straight leg, the hamstring muscles will stretch more.

If the body is between the legs, the moustache on the straight leg side and the buttocks on the bent leg side will stretch more. Be careful not to sprain the knee of the bent leg. Stay on each side for two to three minutes, and keep half breaststroke.