分享对失眠有帮助的瑜伽

昨晚跟朋友谈到失眠这件事。。
今天才想起，我曾收藏过这一封电邮。。。
应该对失眠的朋友有帮助吧。。。
其实是有图片的。。但放不上来。。
有不明白的才问我吧。。。呵呵。。。

8-Minute Workout: Yoga for Better Sleep
Try this 5-move yoga routine to relax your body and mind before sleep. The best part? Each pose can be done in bed!



Minutes: 0:00-2:00
Upside-Down Relaxation

Sit facing a wall (or your headboard) with your butt about 6 inches away from it.
Lie back and extend your legs up the wall.
If this is too intense a stretch for your hamstrings, slide your butt farther away from the wall.
If it's not enough, scoot closer.
Let your arms rest by your sides, palms facing up, and breathe gently, feeling the stretch in the backs of your legs.

Minutes: 2:00-3:00

Winding Down Twist

Sit cross-legged on the bed and exhale as you place your right hand on your left knee and left hand on the bed behind your tailbone.
Gently twist your torso to the left.
Allow your gaze to follow, looking over your left shoulder. Breathe deeply, then return to center and repeat on opposite side.

Minutes: 3:00-5:00
Nighttime Goddess Stretch

Lie on your back with knees bent.
Place the soles of your feet together, then let your knees fall open, forming a diamond shape with your legs.
Rest your arms on the bed.
If you feel any strain, elevate your legs by placing a pillow underneath each knee.

Minutes: 5:00-7:00
Child's Pose

Sit up comfortably on your heels.
Roll your torso forward, bringing your forehead to rest on the bed in front of you.
Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
Hold the pose and breathe.

Minutes: 7:00-8:00
Rock-a-Bye Roll

Lying on your back, hug knees in to chest.
Cross your ankles and wrap both arms around your shins with clasped hands.
Inhale and rock your body up to sit; exhale as you roll back.
Continue for 1 minute, then roll back, extend arms and legs, and drift off to sleep.