3 yoga exercises before bed to promote sleep

Driven by the Internet age, many people are accustomed to playing with mobile phones until midnight. After putting down the phone, their minds are in an excited state and they cannot fall asleep for a while, which seriously affects their learning or work efficiency the next day. Before going to bed, you should put down your mobile phone and listen to some soothing music to help you sleep. You can also do some yoga to relax your body and mind. This article introduces three types of yoga that can promote sleep. Let’s take a look.

1. Head massage yoga

Efficacy: Eliminate head fatigue and stimulate intestinal acupoints to improve constipation.

Step 1: In the child pose, place your hands on the ground on both sides of your knees.

Step 2: While supporting your body with both hands, slowly lift your hips and place your head on the floor. Repeat 5 times, then return to the original position while exhaling.

Step 3: The hips should be directly above the knees, with the knees bent at a right angle. This movement can massage the Baihui point on the top of the head. If you have high blood pressure or a weak neck, please do not do this exercise.

2. Bridge Pose

Benefits: stretches the chest, neck, and spine, corrects spinal crookedness, adjusts the autonomic nervous system, tightens the thighs and reduces the hip circumference.

Step 1: Lie on your back with your knees raised, your feet shoulder-width apart, and your hands on both sides of your hips.

Step 2: Push down with both hands while slowly lifting your waist. In step 1, breathe in slowly, then exhale, then inhale while lifting your waist.

Step 3: Try to lift it up to your limit (if you are just starting out, don’t force yourself to lift it up). Then, while exhaling slowly, feel the vertebrae returning to the floor one by one from the neck → back → waist and spine → chest.

3. Baby Yoga

Effect: Calm the mind and relieve physical and mental fatigue.

Step 1: Kneel on the yoga mat with your knees shoulder-width apart and your feet touching the ground.

step2: Inhale and tighten your abdomen. While exhaling, stretch your arms forward until your forehead touches the ground, close your eyes and relax your whole body. Continue to exhale after you have consciously exhaled. After you have calmed down, slowly return to your original position.

Step 3: Use abdominal breathing when doing the exercise, and exhale the air around the coccyx. When you inhale, you feel like your body is filled with air and your belly is swelling up like a lifebuoy. Breathe slowly and consciously.