Yoga before bed improves insomnia

　　Sit quietly and relax your body

　　Before practicing, you need to sit quietly and relax your body. Sit on the bed with your legs crossed or in any position that is comfortable for you, with your upper body straight and leaning slightly back on the pillows. Close your eyes, put your hands on your knees, tuck your chin slightly, adjust your breathing slowly and long, relax your whole body, get rid of distracting thoughts in your mind, and focus all your attention on your breathing and breathing.

　　Side waist twist to relieve waist pressure

　　After relaxing for a few minutes, start your formal yoga practice. Sit in a cross-legged position, keeping your lower body motionless, twist to one side only with your waist as the axis, turn your waist as far back as possible, and turn your head as the body twists. If the bed at home has a bedside table, you can put your hands on it to help you turn better. Stay for a few seconds and then turn to the other side, breathing smoothly and slowly throughout the process.

　　Bend forward and relax your hips and back

　　Return your body to the center, take a short rest, and then slowly bend forward and bend down. Press your body as low as possible so that your forehead can touch the bed. Straighten your hands and arms forward and stick them to the bed, and close your eyes. After completing the movement, hold the posture for 5 seconds, slow down your breathing, and feel the relaxation of your entire back and buttocks.

　　Straighten your back, stretch your legs, and stretch your hamstrings

　　Put your legs together and straighten them in front of your body, stretch your insteps upwards, grab your toes with your hands, and bend your knees slightly if you feel it is difficult. Take a deep breath, raise your head and chest, straighten your back as much as possible, keep your back flat without bending, close your eyes and hold for a few breaths slowly, and feel the bones of your legs and knees stretching and relaxing.

　　Arching your back and stretching your legs to stretch your spine

　　Put your legs together and straighten them in front of your body, stretch your insteps upwards, grab your toes with both hands, lean down, and put your body as close to your legs as possible. Keep your legs close to the bed and cannot bend or lift. Lower your head and close your eyes to allow your spine to fully stretch.

　　Lie flat and bend your legs to relax your leg muscles

　　Lie flat on the bed, rest your head on the pillow, bend your left knee, and hold it with both hands so that the knee is as close to your chest as possible, and straighten your right leg close to the bed. Eye Look straight ahead. Maintain the action for 3-5 breaths and then switch to the right leg. This action is also helpful for relaxing the gluteal muscles.

　　Stretch your legs upward to relieve tension

　　Lie flat on the bed, stretch your right foot toward the ceiling, hold your knee with one hand, and grab your ankle with the other hand to straighten your leg as much as possible. Hold for 3 breaths, and then slowly pull your right leg as far as possible toward your head. After completion, switch sides. This action can eliminate the fatigue and tension of the day.

　　baby Bent-leg pose to relax the knees

　　Lie flat on the bed, bend your left knee, and hold the sole of your foot with your left hand so that the sole of your foot faces the ceiling. Bend your knee as much as possible and use your arms at the same time to make your knee touch your armpit. Straighten your right foot close to the ground, hold for 3-5 breaths, and then switch legs.

　　Leg twist to adjust hips and hips

　　Lie flat on the bed, bend your right knee to bring your right leg as close to your chest as possible, then twist your hips to stretch your right leg to the left, grab your right knee with your left hand to keep your right leg as straight and horizontal as possible, turn your head in the opposite direction, and straighten your right arm to the right. Hold for 3-5 breaths and then switch sides.

　　Star Stretch to Eliminate Stress

　　Lie flat on your back on the bed, twist your body to the left, turn your right foot on top of your left foot, making it at a 45-degree angle with your left foot, and straighten your legs. Place your left hand on the bed and straighten your right hand at 45 degrees to the upper right. The whole body looks like a star. Look at the fingers of your right hand. Hold for 3-5 breaths and then switch sides.

　　Child’s pose relieves back tension

　　Lie flat on the bed, legs together, bend your knees, hold your knees with your hands, and bring your knees as close to your chest as possible. Close your eyes and slowly turn your body to the left, then to the right. Repeat 10 times. You will feel the tension in your back gradually disappear.

　　Relax and prepare for sleep

　　Lie on the bed with your feet slightly apart, your hands naturally placed by your sides, palms upward, and your head resting on the pillow. Close your eyes, slow down your breathing as much as possible, eliminate distracting thoughts, focus only on your breathing and breathing, relax your body, and slowly fall asleep. If you feel cold, you can cover yourself with a quilt.