Five ways yoga can help you improve your sleep
“My mind keeps turning,” “The mind is like a marquee”, which is often repeated by insomniacs.
Yoga can help you.
RogerCole, a PhD in psychology from the University of California, San Diego, is also a yoga teacher who has conducted preliminary research on sleep and yoga asanas.
He found that yoga moves can alter hormone concentrations, thereby reducing brainrousal and blood pressure.
Sleep is the net result of the mutual rejection of the sleep machine and the awake machine. People with insomnia often think that they cannot sleep because of the problem of the sleep machine. In fact, it is caused by the hyperarousal of the awake machine.That is, the sympathetic nerve is over excited.
”Too many people think they will relax, but they don’t,” found Chen Changwei, a clinical psychologist at the Sleep Center of Changkou Hospital in Linkou.
In theory, every yoga posture can bring relaxation, but certain movements make it easier for us to rest and nourish. Judith Lasater, author of “Relaxation and Rehabilitation: Resting Yoga at High Pressure,” uses “active relaxation (activerelaxation) “.
When doing these actions, the body is usually deeply supported by blankets, yoga bricks, or yoga pillows, making people feel cared for, and in a situation full of security, the body naturally relaxes.
”Relaxing doesn’t come from hard work, or to give up trying to do yoga exercises,” said Ni Shuping, a body-building yoga teacher who meets the 500-hour training standard of the American Yoga Federation.
These moves seem easy, but they are still a challenge for beginners.
One of the reasons is that the body still cannot relax and cannot adjust the yoga blanket or yoga pillow sensitively to the most comfortable position. The second reason is that the body rests quietly, which does not mean that the mind is calm. Some people are still worried about tomorrow’s meeting.
To be patient with yourself, improving sleep is a change in lifestyle, like losing weight.
Ni Shuping suggested that beginners start in a short period of time, use blankets, pillows or pillows at home to practice, and then slowly add tandem.
Whether to use essential oils depends on everyone’s preference.
Chen Changwei suggested that you can bring this feeling of relaxation into your daily life through one or two yoga asanas per day, or a complete asana practice every week.
One day, after practice, you can easily embed in a satisfying sleep.
1, assisted kneeling baby style (1?
5 minutes) Equipment: 1 or 2 yoga blankets, 1 partition yoga pillow (or 3 or more yoga blankets) Practice: 1.
Knee down with your knees apart and sit on the heels. If you feel the legs are tight or your feet are uncomfortable, you can fold a yoga blanket single or double under the calves to reduce the pressure on your feet and your feet.
Clamp the pillow between your legs and adjust the height by folding into a double yoga blanket until you feel relaxed.
Slowly bend your body forward on the pillow, turn your head to the side for a while, then turn to the other side, and relax the shoulders on both sides.
Place your arms comfortably at both ends of the pillow, close your eyes, and breathe easily, staying for 1?
Practice training: similar to the posture of the oxide in the mother’s body, it has a soothing effect.
Relax and soothe your lower back, relieve your stiff shoulders and necks, and settle your boots.
2, mountain stream type / floating static type (3?
8 minutes) Equipment: 3 or 4 yoga blankets Practice: 1.
Put one yoga blanket standard folding pad under one body, leaving a part of the blanket pad head slightly, the other using standard folding or double folding on the back waist, and the other rolled into a barrel shape (available with long round pillows or pillows)〉 Place on top and bottom.
This pose makes you feel your body weight disappear, just like lying on a raft, slowly floating down with the water waves, and achieving peace of mind.
Thanks to the full support, and the fact that you lie on your back and fully open your mind, your mind slowly adapts to the feeling of no defense, and then gradually enters an open, free and calm state.
At the end, lie down to the right to leave the appliance, lie down or hold one knee to press the abdomen to relax the hips.
3, soothing prone torsional type (each 3?5 minutes) Equipment: 1 yoga blanket, 1 or two shutter yoga pillows (or 3 single folding yoga blankets) depending on length: 1.
After sitting on your side, the side of your body should be close to the pillow to prevent your waist from hanging.
For those with tight lower backs, a bi-folding blanket can be placed above and below, and the thickness can be adjusted according to personal needs.
Lie forward slowly on the yoga pillow, and place a standard or single-fold yoga blanket under your cheeks as needed to fully relax your shoulders.
How to do it: Relax your hips and ends.
Expand lung and transverse fractures.
4, auxiliary shoulder stand (5?
10 minutes) Equipment: 1 yoga pillow, 3 yoga blankets Practice: 1.
A bass pillow and a single folding yoga blanket are placed horizontally at the top, and a single folding blanket is also placed under the tail and hips. Adjust according to the height of each person to avoid a natural gap to maintain the cervical spine line.
With your legs against the wall, your legs are slightly wider than your tail.
Lift your legs sideways against the wall, and end the exercises sideways.
Exercise training: Improve lower body circulation.
Activates thyroid and parathyroid functions and helps stabilize mood.
In yoga, the shoulder stand is an upside down, cool action, which can alleviate the stress and lead the brain and nervous system to become excessive and irritable.
Women’s physiological period is not suitable for practicing handstand movements, they can change their legs against the wall.
5. Basic rest style (5?
10 minutes) Equipment: Two yoga blankets, eye bags or small towels folded into long strips, oblong pillows or pillows.
Preliminary actions: 1.
Put a yoga blanket under the head in single or double fold method, with the edge of the blanket next to the upper edge of the back, or roll one end of the standard fold blanket to support it;Pillow or pillow) underneath, with your legs slightly open and aligned slightly outward with your toes.
Check the upper, lower front, and lumbar spine for any discomfort. If so, adjust the height of the auxiliary tools first. The lines of the body should be above the upper part, and the upper part should exceed the abdomen.
Open your hands naturally on the vertical sides with your palms facing up or towards the floor.
Close your eyes easily, and cover your eyes and forehead with a blindfold (or a small towel folded into a strip).
Put your thoughts on your breath and keep breathing easy.
End action: Slowly bend one eye at a time, lay your knees together and lay on your back, then open your eyes again.
Continue to lie in this side for a few minutes. When you get up, use your elbows and lower arms to support your body. After adjusting your breathing, get up and perform other activities.
How to practice: Eliminate fatigue, especially for people who have been sitting or standing for too long.
Relax your body, especially your abdomen and lower back.
Soothes the nervous system.
Balance glandular endocrine, boots adjust mood, release stress.
Note: People with abnormal cervical, lumbar or other spinal conditions cannot usually relax in the traditional supine position. Using assistive tools can solve this problem and avoid the effect of rest and relaxation after yoga.
People with a busy life can do this exercise every day, especially just before returning home for other activities.
Assistive device description: 157 × 203 cm, 3: 4 yoga blanket or similar proportion of blankets, large bath towels, quilts, sofa cushions or wrapped pillows.
Auxiliary props do not need to be raised to a gradual feeling, and lower ones can be relaxed. The folding method and length of the props are just for reference.
Standard folding method: Fold the long end of the blanket in half three times.
Single fold method: After folding the standard carpet, fold the short side in half.
Double folding method: After folding the standard carpet, the short side is folded in three equal parts.
Long roll method: round the blanket into a bucket.