Shoulder handstand and ploughing these two yoga postures, what exercise can you do to treat insomnia?
What exercise can you do to treat insomnia?
Introduction: what time do you go to bed at night? Grasp the prime time at 11:00 in the evening to sleep, beauty looks good, and stay up until the wee hours of the morning, in addition to leading to lack of sleep, but also lead to endocrine disorders, dark circles, acne, large pores find the door, apply how many facial masks, wipe how many high-grade skin care products, it is better to sleep well, is the last word, today teach everyone 3 moves yoga, improve insomnia, beauty into a fairy.
Shoulder upside down to plough
If you want to sleep well, you can not practice yoga prematurely, you can set aside 30 minutes before going to bed to do yoga, which consumes the body's excess energy. after the body feels tired, you will sleep better, thus improving insomnia.
Shoulder handstand to plough is not very difficult to do, and it is very suitable for beginners. We can also practice on the bed. First, we lie on our back on the bed, with both sides on both sides, feet straight up, aiming at the position of the ceiling. The main point of the movement is to use the strength of the shoulders to support the weight of the body, the chin is folded, then bend the elbows and hands to support the waist, the legs should be stretched out a little, and slowly extend to the head position. The back and buttocks are off the ground in turn, and the buttocks can also share the weight of the legs in the opposite direction, with the toes on the ground above the head, keeping 5 to 8 breaths in each group.
II. Tree style to warrior style
Yoga and fitness can both play a role in losing weight, but fitness builds muscles, while yoga pays more attention to the beauty of the whole body, so girls are more suitable to practice yoga.
Tree to warrior three is a combination of two kinds of yoga. First of all, we need to do tree yoga, and then change to warrior three. First, keep the golden rooster in an independent position, put your hands together on your chest, and slowly recycle the left knee. Pay attention to the recovery of the left knee and buttocks in a taut state, with the navel as the center, so that the body extends forward, the toes are separated, and the palms are forced down on both sides of the body. In this process, the hips must be kept tight, the left leg slowly straightened, and the body and the left leg should be parallel to the same level, keeping 5 to 8 smooth breaths, retreating asanas and changing sides. 5 to 8 times in each group.
Third, side stretching to Warrior II
People spend half of their time sleeping, and getting enough sleep can not only make people feel refreshed in the new day, but also keep a good look and stay away from disease.
Side stretching to Warrior II is also a combination of two yoga movements. first, we take a 45-degree step back on our left leg, bend our right knee, push our forelegs hard, avoid sinking our buttocks, open and straighten our hands, and don't use the strength of our forearms when our hands reach the ground. instead, learn to use the muscles in the core area to keep your body naturally perpendicular to the ground, keep 5 to 8 breathing rooms, and practice on the other side. 5 to 8 times in each group.
Conclusion: these three groups of yoga movements all play a good role in improving sleep. They can also practice physical fitness and make the lines of the body more beautiful.If the body feels discomfort and severe pain in the process of doing it, then it may be where the practice is not in place. At this time, it is necessary to slow down. The correct way to open it is to feel slightly sore and numb, and the muscles have a memory. Only by practicing every day can it be effective!
Insomnia is mainly related to neurasthenia, autonomic nerve dysfunction, etc., and can not rule out the therapeutic effects of mental stress, high tension, bad mood, emotional excitement and so on. Proper exercise can relieve insomnia, but it cannot be treated. You can walk, jog, etc., insomnia is best treated with drugs such as Anshen Bunao liquid or Naoxinshu oral liquid, while keeping a good mood and avoiding overwork.
How do beginners learn yoga?
There is no doubt about the efficacy of yoga, which can not only relieve physical discomfort, but also activate visceral and circulatory functions, discharge the body's metabolic waste, and heal both the body and the mind. However, many urban white-collar workers do not have time to learn yoga, so you might as well follow the Japanese fitness talent, learn the three most effective yoga movements, and simply try, it will certainly play a role in relaxing & stress. Imagine hugging your knees in your mother's stomach, lying on your back on a yoga mat, putting your hands on your knees, raising your head close to your knees, and taking a deep breath. This action can regulate the intestinal state and relieve tension. Kneel on a yoga mat with your upper body leaning forward, your buttocks sitting on your heels, your hands close to the soles of your feet, and taking a deep breath. This action can stretch the waist and relieve the pressure on the head. Spread your hands and feet symmetrically, close your eyes and relax your whole body. This action can completely release the tension of the whole body, many people will feel sleepy, do not fall asleep! Our daily life is full of stress and fatigue, so we especially need to release ourselves with the help of yoga and deep breathing! Let's try it together!
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Thank you for inviting me. I am a yoga practitioner. I have been practicing for more than a year and I am a novice. I can't answer professional questions, so let's share my little experience with you.
Find the coach. A professional yoga instructor will give you correct guidance and help when you practice. Yoga studios, gyms, online platforms are all fine. Relatively speaking, the cost is a little expensive, tuhao can find a private coach. I was lucky to find a professional coach on a live broadcast platform, which cost almost nothing.
Venue and time. Yoga practice is almost unrestricted by venue and time, bed, sofa, floor, chair, office, indoor, outdoor, lawn, cement floor. You can practice. During the work break, for a moment after doing housework, you can do several postures to relax if you like.
Communicate. Communicate, feedback, chat and brag with your coach more often. Because as a novice, many asana movements are not in place, there is a deviation. Explain the situation to the coach, and the coach will give you correct guidance and tips. I once did an abdominal practice pose, my waist was very sore, asked the coach, she pointed it out, and I was much better when I practiced later.
Practice. Novice practice first learn a few relatively simple poses, do it slowly, strive for each action to be in place, correct posture, natural and smooth breathing. Because yoga doesn't have to be perfect, as long as you feel comfortable and natural. At the beginning of the practice, there must be a lot of movements that can't be done, don't worry, take your time and make a little progress every day.
Change. After practicing yoga for a period of time, there will be some changes in your behavior, speech and behavior that you are not aware of. I won't say much. Feel for yourself.
Make a little progress every day. To share with you. Thank you for yoga.
The video is loading.I call departure, I also come to chat, understand the views of a lot of people, most of them first find a yoga class, slowly follow the study, understand their own practice level, and communicate more with other students, let's take a look at how to do it
The introduction to yoga starts with the awareness of the body. Reading relevant books at the beginning will only disturb your mind.
Improve your body's awareness and refine your breath, posture and state of mind respectively.
First, go to yoga class.
Find a good teacher to teach you.
Third, you can read yoga books. Such as the Bhagavad Gita, Yoga Sutra, Sports Anatomy. Theory is also important.
Fourth, summarize more when you study, and summary is the consolidation of knowledge. Communicate more with other yoga teachers.
Fifth, wait until you clearly know the correct practices and taboos of each pose.
Net diagram
I am the yoga team leader, a team leader who only does practical fitness courses.
If you want to pursue a career in yoga teaching, it is recommended that you find a professional yoga training institution from the beginning to study hard for a period of time and avoid detours.
If you take yoga as a hobby, you can study at home, or you can find a yoga studio or gym for your teacher to practice with you.
For beginners who practice at home, they can find a variety of video tutorials through the Internet, or through fitness software to complete the exercise. This is a very quick way to get started for people who don't have enough time and want to learn yoga. A yoga mat, half an hour or so, can make you feel the charm of yoga.
Generally speaking, the practice at home can start with sun worship, which is the only way to get started with yoga and the foundation of yoga. The following video is a sun worship practice for beginners in yoga. If you are interested, you can refer to it.
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Of course, the disadvantages of self-study at home are that learning is not systematic, movements are easy to get out of shape, can not understand the essentials of movements, and so on.
So, if you have plenty of time and money, you can find a yoga studio and gym to practice yoga with your teacher. Compared with practicing on your own, with the tutoring of a teacher, you will have a better understanding of the genre and action points of yoga, get encouragement from the rest of the class, and be more motivated than practicing at home.
Studying outside leads to another question-how to tell the difference between a yoga studio and a gym?
This requires you to improve your eye-catching ability through long-term practice and a gradual understanding of yoga.
Let's not talk about it in depth here.
To sum up, the personal advice is: you can follow the practice for a period of time through the video on the Internet, and find different styles of videos to tell whether you like yoga or not. If it's just a whim, compared to spending thousands of yuan directly on yoga cards, it's just a waste of electricity and time and no other loss.
If you find that you are very interested in yoga through self-study on the Internet during this time, it is not too late to sign up for a class. Now most yoga studios can try classes, try a few more times, find your favorite teacher, your favorite venue, your favorite class atmosphere, and then decide where to go for long-term study. This is also a safer way.