In a busy modern life, a good night's sleep is an important part of physical and mental health. However, stress, anxiety and insomnia often plague us. In this context, there is an ancient health practice – yoga – that has become an effective solution to this problem. Yoga before bed, in particular, can help us relax and relieve stress, which in turn improves the quality of sleep. Today, we're going to take a look at how bedtime yoga can promote sleep.
First, we need to understand the basic philosophy of yoga. Yoga is an ancient form of movement originating in India that achieves harmony between the mind and body through alignment of breathing, asanas, and meditation. At the heart of yoga is the balance of body and mind, which is the key to improving the quality of our sleep.
When we do bedtime yoga at night, our body and brain enter a state of relaxation. This is because yoga asanas, such as lying and sitting, help us relax our bodies and reduce muscle tension and fatigue. At the same time, the breathing method of yoga can also help us adjust the rhythm of breathing, so that the body and mind can enter a state of calm. This state is exactly what we need to go into deep sleep.
In addition,Yoga also helps us to adjust our body clock. The human biological clock is controlled by the pineal gland in the brain, which adjusts our sleep and wake states in response to changes in light. The meditation method of yoga is a way to simulate the changes in natural light. Through meditation, we can make our brains think it's night, which helps us sleep better.
What's more,Yoga can help us reduce anxiety and depression. Many people experience anxiety and depression before going to bed, which is a big reason why they have trouble falling asleep. Yoga meditation and breathing can help us reduce anxiety and depression. Through meditation, we can shift our attention away from worries and stress, thereby reducing anxiety and depression. Through breathing, we can adjust the rhythm of our breathing and bring the body and mind into a state of calm, thereby reducing anxiety and depression.
So, how should we do bedtime yoga?Here are a few simple yoga poses that we recommend for everyone::
1.Reclining position:Lie on the yoga mat, relax your whole body, close your eyes, inhale and exhale deeply, and feel every ebb and fall of your body.
2.Sitting:Sit on a yoga mat with your legs crossed, your hands on your knees, close your eyes, inhale and exhale deeply, and feel every rise and fall of your body.
3.Cat-Cow Pose:Kneel on the yoga mat with your hands and knees on the ground, then slowly lift your head and feel the stretch of your back, then slowly lower your head and feel the contraction of your back.
4.Torsion of the Spinal Spinal Style:Lie on the yoga mat with your legs bent, then slowly move your legs to one side while gently pushing your legs with your hands and feeling the twisting of your spine.
When doing bedtime yoga, we need to pay attention to the fact that we must choose a quiet, comfortable environment and a set of yoga poses that suit us. Only then can we truly relax and fall into a deep sleep.
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What to do before bed to get a better night's sleep