Doing it three times before going to bed can make you enjoy the whole night

Doing yoga before going to bed can help us balance the blood and oxygen circulation in the body and relax the whole body. Yoga guru Virginie Cohen presents 3 particularly simple yoga poses that complement each other. We can also try to do one or two movements, which are very simple and can be easily practiced just by lying in bed in pajamas.

Action 1: Knee Bend

posture:

Lie on your back with your knees bent and your feet shoulder-width apart. Place a cushion behind your neck to relieve pressure on your back.

Gently bend your arms and place your hands flat on the bed or support your hips.

Lower the lower back as far as possible, letting your waist touch the mattress. Then slowly lift your abdomen upwards, followed by your hips and entire back, feeling your spine rising one section at a time until your collarbone touches your chin.

Hold this position and take 7 deep breaths.

Then slowly relax your tightened abdomen, slowly lower your back, and feel your spine relax section by section.

After a short rest, repeat 3 times.

Effect:

This pose realigns the entire body. It helps unclog the lower part of the body (feet and pelvis) and speeds up venous blood flow back to the heart; it also stimulates the upper part of the body (lungs and brain).

Pay attention to your breathing and allow oxygen to flow adequately into your venous blood.

This pose is effective in relaxing the back and relieving spinal pain.

Action 2: Straighten your back

posture:

Cross your legs, sit your buttocks on your feet, and straighten your back. Slowly turn your upper body and head to the right, place your right fingers behind your right hip, and place your left hand on your right knee.

Breathe deeply through your nose, focusing on your abdomen and lower chest. The chest expands when you inhale and contracts when you exhale. Take a deep breath and stretch your spine; exhale and twist your body. Focus on relaxing your shoulders and keeping them level. Relax your body and let it return to its original position. Repeat this movement in the other direction.

Effect:

This posture helps open the chest, relieve worries, allow the "qi" in the body to circulate better, make breathing smoother and deeper, and release the tense and tired body and mind. The twisting of the body stretches our spine as if it is "wrung out and dehydrated", thus relieving the tension accumulated throughout the day.

Action Three Hand Action

posture:

"Mudra" means "hand movement" in Sanskrit, and also means "finding happiness."

First, lie flat on the bed with your calves naturally flat (not fully straightened) and the same width as your pelvis. Close your eyes and place your hands on your chest, with your right hand covering your left. Take a deep breath, let the air stay in your lungs for 3 seconds, then exhale slowly. Repeat 7 deep breaths.

Place your hands on your abdomen (two fingers below your belly button), switch hands up and down (left hand on top of right hand, left thumb on top of right hand), and do 7 deep breaths again. Proceed in the same manner, moving your hands from your abdomen to your sternum and up to your throat. Every time you reach a new position, remember to switch the positions of your left and right hands.

Finally, place your arms vertically on both sides of your body, forget to breathe, and imagine that you see the blue sky, white clouds floating lightly in the air, a breeze blowing in your face, and you smell the pleasant fragrance in the air. The world was very quiet, and sleepiness was gradually deepening.

Effect:

This posture calms the mind and completely relaxes the spirit. Recommendation: These lower limb chakra movements have a calming and sleep-inducing effect and help replenish the body's lost energy, but upper limb chakra movements (forehead and top of the head) are not recommended because it is not advisable to do activities that stimulate the brain before going to sleep. Chakra: In Indian yoga, it refers to the seven basic energy points from the perineum to the head of the human body, which are where a large amount of energy is gathered.