After the end of a long and stressful day, it may be difficult to get into a rest state, because the thoughts are still moving at high speed and the heart is dancing like a scratched CD, and the whole person may be in a difficult position. Doing som...
After the end of a long and stressful day, it may be difficult to get into a rest state, because the thoughts are still moving at high speed and the heart is dancing like a scratched CD, and the whole person may be in a difficult position. Doing some yoga at this time will help to get rid of this state of excitement and enter the recovery and relaxation period. Fit& Well reported that yoga teacher Alison Reaume said that yoga is an excellent training to improve sleep because it stimulates the parasympathetic nervous system that represents rest, allowing the body to enter a state of static. She shares three yoga exercises she relaxed before going to bed. Each of them handles different levels of tightness, combining all movements can deeply relax your body and mind, making people ready to fall asleep.
1. Legs up the wallSit on the side of the wall, lift your legs gently on the wall, and lie on the floor at the same time and lie on the floor, adjust the hip position according to your personal comfort, stick the wall tightly or be slightly a few inches away. Extend both arms to both sides, palms up, shoulders relax, eyes closed and breathe slow down, maintain this position for 5 to 10 minutes. Reom said that this posture can improve leg circulation and allow the body to detach from the "forward mode", especially those who stand all day long have better results.
2. Alternate nostril breathingSit on the ground or on a chair with your back straight and rest with your left hand on your legs. Bend the index finger and middle finger of your right hand, gently press the right nostril with your thumb, and inhale the air with your left nostril; then release it and use your index finger to press the left nostril, and change to exhale with your right nostril. Repeat the above action for 3 to 5 minutes, and your breathing slows down and stabilizes. Raom said that this exercise can balance the left and right brains and calm the inner murmur.
3. Reclined bound angleLying back down, foot base plates stick together, and knees open outwards. If there is a long pillow that can be vertically placed under the back, the pelvis is tight or needs support, you can put a pillow or yoga brick under the thigh. Put your arms comfortably next to you, palms facing up, close your eyes and take a slow deep breath for 3 to 5 minutes. Reom said that this posture starts with opening the pelvis and relaxing the belly, which makes the whole body relax.
