Poke the blue words on it and pay attention to us! I’ve been busy all day, but I don’t feel sleepy when I go to bed
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Don’t count sheep
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Yoga before bed may help you relax and fall asleep
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Here, we will recommend 10 yoga moves that can promote blood circulation, stabilize respiratory rate, and help you sleep
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Before going to bed every day can be completed, will not let you sweat, change the spirit, remove distractions, regulate breathing, such a mild exercise will let you slowly feel the body in relaxation, peace of mind, and blood gas operation, like saying good night to the body
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How about it? Why don’t you try it tonight
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As soon as you kneel on the bed or yoga mat, open your knees, touch your big toes behind you, and lower your hips to your heels
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Take a deep breath slowly
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When exhaling, lean forward until you touch the ground, land on your forehead or turn to the side
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In short, don’t hang in the air or shrug your shoulders and hunchback
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At the same time, extend your hands forward to touch the ground, or put them on your side with your palms up
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Hold this motion and take 10 breaths, then return to the original state
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The second action is to stand on the yoga mat or bed (if the mattress is too soft, it is recommended to finish on the ground to avoid falling), step on the ground with both feet, and open it to the shoulder width
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Inhale, reach forward with both hands, and bend forward with both hands as you exhale
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Try to touch the ground with both hands and stand straight with both legs
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Be careful not to arch your back
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However, if it is difficult to do so, you can still arch your back, so you can bend your knees slightly
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Hold the movement and take 10 breaths
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Step 3: continue with the previous step, slowly get up until you return to the mountain stance, then open your feet about 3-4 feet wide, with heels slightly outward and toes slightly inward
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Put your arms behind you, your fingers together, and your palms together
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Slowly bend forward until your head is down and your hands are forward
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Relax your toes and feel the weight of your hips move forward
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Hold this motion and take 10 deep breaths
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Then, when you inhale, push your legs hard and slowly get up
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Sit on the bed with your feet straight, then bend your knees and touch your feet together
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Grasp the feet with both hands and straighten the spine with the heel close to the inside of the thigh
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Inhale, raise your head and stretch your spine
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Exhale, bend forward, keep your forehead and knees as close to the bed as possible, and don’t arch your back
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If you can’t press it down, keep your back straight and your thighs tense
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Hold the movement and take 10 breaths
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Move five, following the previous move, with legs outstretched and heels about 3-4 feet apart
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Knees and toes up, straight back
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Slowly lean forward and press down, exerting force on your abdomen and chest to prevent arching your back
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Stretch out your arms and hold your feet or legs
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If you can’t, stretch your hands forward and relax
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Hold the movement and take 10 breaths
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After the last action, sit up slowly, shake your feet and relax
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Bend the right knee outward and place the sole of your foot on the inside of your left thigh
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Keep the heel as close to the thigh as possible
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Inhale, straighten your upper body, and then exhale
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Lean forward and press down
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Stick to your left leg, which is straight forward
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Don’t arch your back
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Stretch your hands forward and touch the ground to relax, or around your left foot
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Hold this motion and take 10 breaths
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Slowly sit upright and do the other side
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Move seven to continue the previous move, lie flat, hands on the side of the body to relax, palm up
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Bend up on your knees and keep your heels on the ground as close to your hips as possible
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Use your palms and feet to lift your hips, as shown above
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Hold this for 10 deep breaths with hips as high as possible
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Action 8: stick the end of the yoga mat to the wall, or sit at the head of the bed, then straighten your legs and stick to the wall just like lifting your feet before going to bed
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Keep your hips as close to the wall as possible, and adjust your tailvertebra until you feel comfortable
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Open your hands to your side and relax, palms up
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Close your eyes and relax
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You can keep this movement for a while, then turn your body to both sides, bend your knees, hold your head in your arms, relax like a fetus for one minute, and then slowly get up
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Action 9: lie down with your back on the ground, your knees bent in front of your chest, and your left toe around your right heel
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Place your hands as shown in the picture above, palm up
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Bring your knees to the left, keep your legs as close to the ground as possible, keep your upper body still, and turn your head to the right
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Keep this movement for at least 5 breaths
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Use your abs to drive your knees back to the center, then bend to the other side and repeat
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Keep at least 5 breaths for the last movement
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Action 10 lie down with your back on the ground, close your eyes, open your legs and hands at will and relax with your palms up, as shown in the picture above
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Spread your whole body as far as you can
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Let’s go when we’ve finished watching 👍。
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