7 Soothing Yoga Moves To Stretch Your Muscles Before Bed

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Yoga relief focuses on proper breathing and yoga stretches to relax a stiff body and help correct posture and calm the body and mind. Many people come home after a long day at work, swipe their phones and get ready for bed, only to have trouble falling asleep because there are so many things on their minds that won't go away. If you suffer from insomnia, it is highly recommended that you take some time before bed to do soothing yoga. This time will not only stretch your muscles and relax your muscles, but also improve your chronically tense body and mind.

1. Baby Style

Action: Start from the kneeling position, open the knee about 45 degrees, hands straight forward, upper body lie forward, face down naturally, forehead to the ground.

Training sites: latissimus dorsi, buttocks, thighs, ankles

2. Kitten Pose

Action: Palms and knees on the ground, right hand out and up, upper body to follow the right rotation, return to the movement and right hand through the chest and the supporting left hand, right hand, right shoulder and right ear naturally on the ground, hip lifted, balanced left hand lifted upward to draw a circle and put behind the body.

Training areas: shoulders, chest, arms, upper back, neck

3. Cobra Pose

Action: Lie down on your body and extend your legs behind you. Support your hands on the ground beside your ribs. Bend your elbows, push your hands on the ground, raise your upper body, and keep your eyes on the tip of your nose.

Training sites: chest, abs, hip flexors

4. Upward facing dog

Movements: Quadriceps, hip flexors, ankles, abs, chest

Training position: Lie down and extend your legs behind you, support your hands on the ground beside your ribs, bend your elbows, push your hands on the ground, lift your body on the instep support, stand your upper body upright, keep your eyes on the tip of your nose, lower your shoulders and focus on keeping your spine centered.

5. Knee chest horizontal

Action: Start in a kneeling position with your hips on your heels, hands out in front of you, hips up, chest down and forehead on the ground, keeping hips up.

Training areas: shoulders, upper back, arms, abs

6. Downward Facing Dog

Action: Palms and knees on the floor, toes up on the floor, hands still, shift weight to feet, heels slowly stand up. Stretch your legs so that your whole body is in an upside-down V shape.

Training site: hip, thigh back muscle group (hamstring), calf

7. Squat

Action: Stand with your feet together and your arms down at your sides. Lower your hips back in a sitting position and reach your arms forward and up toward the ceiling until your biceps are beside your ears.

Training site: gluteus muscle

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While yoga,pay attention to your health is important.For monitoring you health,wearing a BP smart watch is a good choice.You can use it to monitor your BP,HR,temperature,SpO2,and others.