A friend left a message on the public account a few days ago, asking if he can recommend some Yin Yoga courses for insomnia recently. I want to try to see if Yin Yoga can solve my sleep problem. I want to talk a few words on this issue in particular.
When I first started practicing yoga, I followed the videos of teachers Huilan and Yu Ge (my public account is Yu Ge's complete works). At that time, it seemed that yoga was not as common as it is now. After practicing for a long time, I didn't know that there are so many classifications and genres of yoga. The title of a yoga video is at best the theme of flexibility, strength or shaping. I have never seen yoga and sleep and other various functions together.
But after practicing for a period of time, the first change that yoga brought me is that I sleep better. Regarding this point, I mentioned it many times in subsequent sharing, and I still think so now, and I often suggest that friends with insomnia try yoga, no matter what type of yoga it is.
Now there is a saying of yoga before bedtime. As the name suggests, people who help sleep can practice yoga before going to bed or even lying in bed. Most yin yoga can be practiced lying on a mat, and the movements are relatively slow, hold for 3 to 5 minutes, or even longer, requiring concentration on the body or breathing. In addition, bending forward can already calm and stabilize one's emotions. These characteristics are conducive to creating good physical and emotional sleep conditions. Therefore, most of the yoga before going to bed before the class Yin yoga asanas.
When talking about yoga and sleep, I have to mention the rest technique. I have written several articles dedicated to sharing. My own test is effective, and I have done it for friends around me, and it is also effective.
Let me talk about myself first. People,No matter how simple the character and life are, it is inevitable that there will be times when it is difficult to fall asleep. Before you practice yoga, you find that you have insomnia. Not only will you be upset about the "daytime", you will also be disturbed by the "insomnia today" event, and you will have more anxiety, so you aside Thinking about things in your mind, while worrying that your insomnia will affect your life and work tomorrow, you are tantamount to double anxiety. You know how to live with insomnia. It's the same as playing movies in my mind, and it's still the kind of fast forward.
But after discovering the effect of rest technique on insomnia, first of all, I will not worry about insomnia again for today, because I know that as long as I want to sleep and have rest technique, I can let myself Falling asleep, you only need one round at ordinary times, and it may take two rounds or three to four rounds today. In addition to eliminating the anxiety caused by insomnia itself, the problem has been reduced by more than half.
Then give yourself a rest technique, but at first it is really difficult for you to calm down. Remember not to force yourself to pull back gently like meditation. What is rest technique? The steps to use rest technique to relieve insomnia, you can refer to this article, I will not repeat it:
Finally, if you are suffering from insomnia now, you want to solve it through yoga, and I want to give it to everyone Make a few suggestions.
1. Don't worry about not planning yoga movements.
does not need to be arranged at all, you can focus on stretching and stretching sitting or supine. Let me give you a few examples: cat-and-cow pose, sitting forward bending, sitting angle, supine beam angle, baby pose, great worship, supine twisting, supine hand grasping big toe 1, 2, 3, happy baby pose, Lie on your back with your hands on your knees and so on.
2. Yoga before going to bed does not have to worry about the details and steps too much,Not to mention the pursuit of scope, everything is comfortable and casual.
There is no need to pursue range, nor to practice improvement as the purpose, everything is arbitrary. In my personal opinion, the less thoughts before going to bed, the easier it is to fall asleep and sleep well. Considering the arrangement of actions, considering which one is more suitable after the previous action, whether to reverse balance, etc. These are all ideas, and everything that follows the body's feelings is better without thinking too much. Basically, I myself basically followed the previous movement after the next movement just because of convenience and less body movement. For example, sitting and bending forward to sitting angle to supine beam angle to supine twisting spine to holding knees, you will find that it is convenient, it seems to be designed for lazy people.
3. Concentration in yoga before going to bed.
Personally, I feel that the best state of yoga before going to bed is inattentiveness. The same is true of the concentration that is repeatedly emphasized in yoga.
The main reason for not falling asleep is that there are too many distracted thoughts and too many thoughts. Yoga can keep people focused. Yoga before going to bed is simple and casual, and does not require control of strength, flexibility, etc., so distracting thoughts will come to disturb you from time to time. When you find out, don’t care about it, don’t worry, take an indifferent attitude and gently bring your focus back. Just come up physically. Try not to let yourself be emotionally fluctuating like in meditation.
The article is a bit messy, but it is all personal experience, I hope it will be helpful to people who are troubled by sleep problems!
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