How to rescue people from anxiety, panic and insomnia caused by the epidemic? 6 "Insomnia Yoga" Tips to Stretch Muscles, Stabilize Nerves and Help You Sleep

The recent epidemic continues to spread, causing many people to feel uneasy and suffer from symptoms such as anxiety and insomnia. In order to solve the problem of insomnia, in addition to consuming foods rich in tryptophan such as milk and nuts, are there other simple ways to help improve sleep? Recently, a fitness coach from the United States designed a set of 6 "Insomnia Yoga" poses, including Mountain Pose, Triangle Pose, Standing Pigeon Pose, etc., which can help stretch muscles, stabilize nerves, and achieve the effect of helping sleep.

Study: Regular yoga can help improve total sleep time and sleep efficiency

According to CNN, Stephanie Mansour, a well-known yoga instructor and fitness trainer, pointed out that research published in the journal Applied Psychophysiology and Biofeedback in the past showed that regular yoga can help improve total sleep time and sleep efficiency.

Coach Stephanie Mansour said that before she became a qualified coach, she also suffered from insomnia and received medication for insomnia. After becoming a coach, she carefully designed a set of 6 "Insomnia Yoga" movements for those with insomnia. Whether doing this set of yoga in the morning or before going to bed, it can help stabilize the body's nervous system and improve insomnia.

Breathing and mindfulness during yoga are also important steps to help calm the nervous system.

In addition, Coach Stephanie said that breathing and mindfulness are also important parts of yoga. The action of breathing air in and out through the nose helps to calm the nervous system. Therefore, as you perform each yoga pose, imagine the inhaled air filling your entire body, and as you exhale, you release into a deeper pose. A study published in the journal JAMA Internal Medicine also pointed out that this method of mindfulness meditation can improve sleep problems.

[6 Yoga Actions for Insomnia]

1. Mountain Pose

This movement can connect you to the earth, adjust your spine, and allow you to relax before starting yoga.

action:

Stand with your feet hip-width apart and distribute your weight across your feet, pressing down evenly on all ten toes and pulling your quadriceps (the large muscle at the front of each thigh) up to engage your legs. Keep your spine straight, shoulders back, back straight, and arms relaxed at your sides, with your face and palms facing forward. Tuck your chin in, keep your upper back straight, and relax your shoulders. Take five deep breaths, feeling the air fill your belly first and then your chest as you inhale, and then exhale, first exhaling the air in your chest and then out of your belly.

2. Uttanasana Variation Hands To Elbows

Grasping opposite elbows with your hands can also provide traction to the shoulders and neck to help relieve tightness in the upper body. This pose has a calming effect on the nervous system as it allows your body to focus inward.

action:

Stand with your feet hip-width apart, place your hands on your hips, and slowly lean forward to your waist. Let your arms hang down, with your head in the middle, and place your left hand on your right elbow and your right hand on your left elbow. Slowly shake your head by nodding and shaking your head, then distribute your weight evenly on both feet. Maintain the sitting position for 5 deep breaths, then release your arms and slowly roll up your body until you stand.

3. Triangle pose

Since working from home often involves maintaining poor postures, the inner thighs and groin tend to become stiff after work. The tight lower back and inner thighs can cause pain in the waist and buttocks, making it difficult to sleep all night. Triangle pose can help stretch the sides of your waist and lower back, easing sleep.

action:

Step your feet out wider than shoulder-width apart and turn your left foot at a 45-degree angle so your toes are pointing toward the front corner of your yoga mat. Then turn your right foot so it points directly toward the right edge of the mat, paying attention to aligning your right heel with the arch of your left foot. Turn your upper body to the right, hold your left foot with your left hand, stretch your right hand upward, take three deep breaths, and then switch to the other side.

4. Crescent lunge

Tight hip flexors can also be a cause of lower back pain and sleeplessness at night. If you stretch your hips by doing a lower lunge, your body will feel more relaxed. This pose is suitable for people who sit for a long time all day, as sitting for a long time can cause tightness in the hip flexors.

action:

Step forward with your right foot and back with your left foot, lowering your left knee to the ground underneath your left hip. Bend your right knee over your right ankle, stretch your arms toward the sky, relax your shoulders, and take 5 deep breaths. Lower your arm and repeat on the other side of the mat.

5. Wide-legged forward fold

This is another inward-facing pose that keeps your head below your waist and feels a stretch down the back of your thighs. This movement can help soothe the nervous system and the back, and stretching it can also help relieve tension from below the neck to the back of the legs.

action:

Open your arms, step out with your feet as wide as your wrists, and make sure your toes are facing forward. Use your waist as the pivot point, lean your waist forward, feel your muscles being stretched, and let your arms hang naturally in front of your chest. Then place your palms flat on the front of the mat and relax your chin so it is facing your chest. Take 5 deep breaths, then apply force to the soles of your feet and slowly stand up.

6. Standing pigeon pose

This move can help relieve fatigue in the body and nervous system and help stretch the largest muscles in the human body - the gluteal muscles. Performing this step at any time of the day will have a calming effect on the body and help it relax at bedtime.

action:

With your feet hip-width apart, lift your right leg and cross your right ankle over your left knee, keeping your left foot balanced. Then bend your left knee, place your hands in the center of your chest, relax your shoulders, and slowly lean forward while keeping your left leg balanced. Bend your left knee and bring your hands together in the center of your chest. Relax your shoulders. Bend your right foot and slowly lean forward until you feel comfortable, take three deep breaths, then slowly stand up and relax, then repeat on the other side.