After a hard day’s work, it is usually difficult to relax, and even when exhausted, it is also difficult to fall asleep.
There are many ways to relax and help you sleep.
Yoga is a good choice.
The following yoga poses can relax your body and mind and help you sleep faster.
1.
Baby sit on the heel.
Bend forward and place your forehead on the bed.
Rest your chest on your knees as comfortably as possible and extend your arms forward.
Keep breathing evenly.
Benefits: This pose releases tension in the back, shoulders and chest, helps relieve stress and anxiety, and relaxes the body and mind.
2.
Kneel and stand with needle.
The wrists are below the shoulders and the knees are below the hips.
Exhale, extend your right hand upward, and then extend it through the left armpit, palm facing up.
Extend your left hand to the top of your head and relax your lower back with fingertips.
Let all the pressure off your shoulders, arms and neck.
Hold for one minute.
Then exit the side change exercise.
Benefits: This pose gently compresses the muscles of the upper chest.
Open your shoulders.
Mildly detoxify and calm the body.
It can also deliver fresh blood to your upper limbs.
3.
Lie on your back Heroic style Sit down in a heroic manner, exhale, and put your body back.
Place your elbows on the ground in turn, first touch the ground with your head, and then gradually put your back on the ground.
Raise your arms over your head to keep this posture as long as you can, and breathe deeply.
Then place your arms on both sides of your torso and sit up with your elbows down on the ground.
Benefits: This asana helps the digestive system function better and improve digestion.
In posture, tendons, ligaments, and many of the smaller muscles of the knee are also stretched.
Helps reduce leg fatigue.
It also stretches the abdomen, ankles, deep hip flexors and thighs.
4.
Lie on your back with your legs extended up, making sure the back of your legs are close to the wall/head of the bed, and your feet are facing up.
Place your hips slightly away from or against the wall.
Put your back and head on the floor.
The body is at a 90 degree angle.
Keep your head and neck in a neutral position and relax your throat and face.
Close your eyes and breathe evenly.
Hold your posture for at least five minutes.
Benefits: It extends the front of the torso, the back of the legs and the back of the neck.
Helps relax the lower body.
Soothes and calms the mind.
5.
Lie on the bed with your feet slightly apart.
Place your hands on your sides, palms up.
Fingers curl naturally.
Relax.
Benefits: This asana helps to calm the mood, relieve headache, fatigue and mild depression.
It also helps to reduce blood pressure, improve insomnia, and release tension and pressure.
6.
Supine Spine Twist supine, with legs together and straight, arms extended at shoulder level, placed on both sides of the body, palms close to the ground to breathe in, legs raised, knees bent, thighs closed to the chest, exhaled, head turned to the right side and legs pressed down to the left until the left thigh touched the ground, held for a few seconds, and then changed sides to practice.
Benefit: This posture improves the function of the digestive system.
Relax your shoulders, stretch your back muscles, and massage your abdominal organs…
