Under the high-intensity pace of life in modern society, many people are facing sleep problems, having difficulty falling asleep at night, waking up in the morning, and not concentrating during the day. To improve this, more and more people are trying to sleep better by using soothing movements and deep breathing to help relax the body and mind. This article will introduce you to the benefits of bedtime yoga and some simple movements, hoping to lead you to participate in the bedtime yoga challenge and enjoy quality sleep.
1. The benefits of yoga before bed.
1.Relax and unwind.
Yoga before bed can help us release the stress and tension of the day by stretching our bodies and soothing our breathing, promoting relaxation of the body and mind, and preparing us for deep sleep.
2.Relieves sore muscles.
Sitting for a long time or strenuous exercise can easily lead to muscle soreness, and yoga before bed can relieve muscle soreness, stretch the body, and promote blood circulation through gentle movements.
3.Improve sleep quality.
Yoga before bed helps regulate the nervous system, reduces anxiety and stress, improves difficulty falling asleep and waking up at night, improves sleep quality, and makes us wake up feeling energized.
4.Enhance flexibility.
Yoga before bed can help us increase our flexibility and flexibility, reduce body stiffness, improve posture, and at the same time promote blood circulation and lymphatic drainage, so that we can have a healthier body.
2. Simple movements of yoga before bedtime.
1.Meridian type.
Sit on the ground with your legs crossed and your hands on your knees. Inhale deeply, raise your arms above your head, and slowly lower as you exhale. Repeat 5 times. This action relaxes the muscles in the neck and back and relieves stress.
2.Stretchable.
Stand with your feet shoulder-width apart and your hands at your sides. Inhale deeply, raise your arms above your head while your toes off the ground, pause for a moment, and slowly lower your hands and feet as you exhale. Repeat 5 times. This movement stretches the entire body and relieves muscle stress.
3.Downward Facing Dog.
Lie on the ground with your hands and feet on the ground and push your hips up to form an inverted V-shape. Hold this position and take several deep breaths. This movement stretches the muscles in the back, shoulders and legs, relaxing the whole body.
4.Sciatic nerve extension.
Sit on the ground, bend one leg on the opposite thigh, put your hands on the ground, hold this position and take several deep breaths. Then repeat on the other side. This action relieves tension in the sciatic nerve and soothes discomfort in the hips and lower back.
3. Bedtime Yoga Challenge.
In order to better enjoy the benefits of bedtime yoga, we have launched the Bedtime Yoga Challenge to encourage more people to participate in the pursuit of quality sleep. The specific challenge rules are as follows:
1.Lasts 21 days.
Stick to bedtime yoga every day for 21 days.
2.Attendance records.
After completing yoga each day, check in on social ** to share your feelings and progress, and encourage others to join in.
3.Share the harvest.
After the challenge, share your gains and changes in the past 21 days, learn from each other, and encourage each other.
Through the Bedtime Yoga Challenge, we can build good bedtime habits, develop self-discipline and perseverance, and at the same time, share experiences and exchange ideas with more people to form a positive community.
Yoga before bed is a simple but effective way to relax, not only to relieve fatigue and stress, but also to improve the quality of sleep and give us the energy to start the day. By participating in bedtime yoga challenges, we can enjoy quality sleep and build a healthy lifestyle. Come and join us for a good night's sleep!
What to do before bed to get a better night's sleep