床上完成的睡前瑜伽 踢走失眠和下半身水腫

LINE TODAY 發布於 2020年01月08日09:57 • 邱家雪

香港人生活壓力大,研究指10%港人亦有失眠問題,瞓唔著覺可以點?很多人會選擇碌手機,但結果愈碌愈精神,眼光光望天光。其實在床上除了可以睇電話,做瑜伽都一樣得,以下介紹5款簡單式子,練習時配合呼吸,有助放鬆繃緊的肌肉,並紓緩情緒和工作壓力,自然令你睡得更香甜。

想改善失眠不妨由睡前的瑜伽小練習入手!
想改善失眠不妨由睡前的瑜伽小練習入手!

1. 貓牛式(Cat-Cow Pose)

第一款介紹的是新手必學的入門級動作「貓牛式」,顧名思義是模仿貓和牛體態的式子。練習者要先以桌面式的姿勢準備,注意手腕要放置在肩膊以下,雙膝則在臀部以下,然後吸氣時腰慢慢下沉,同時頭朝向上,伸展頸部,停留幾個呼吸後,腰部彎曲向天,頭同時向下,伸展後頸及肩胛骨,同樣停留數個呼吸,並將以上步驟重複5至10次。

貓牛式能舒適地伸展脊椎和頸部,十分適合經常坐在電腦面前的OL,增強腰背和肩頸的柔軟度,改善腰痠背痛的情況。

2. 蝴蝶式(Butterfly Pose)

接下來介紹的是「蝴蝶式」,不少人在做運動前也會做這個式子熱身。練習者先盤坐在床上,然後雙腳腳板合起來,雙手可輕輕握住腳踝,保持背部挺直,雙腿嘗試打開,並盡量向下壓。這個動作能增加髖關節的活動度,改善平日翹腳、駝背等不正確姿勢所帶來的痛楚。另外,蝴蝶式也能加強骨盆周圍的肌肉,有助女性減輕月經的痛楚。

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Catching the morning light ✨✨

Dee ❥ Yoga Teacher(@dees_boholife)分享的帖子 於 PST 2019 年 12月 月 24 日 8:31 上午 發佈

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It’s time to move ahead. 2020 - hold on to your toes, cause ready or not, here we come 🙌 . . . . . . . . #Yogaeverydamnday #yogapose #yogi #yogapractice #yogalove #asana #practiceandalliscoming #yogalife #yogaaddict #yogaeverywhere #yogagram #yogajourney #yogainspiration #yogadaily #igyoga #brogi #yogaeveryday #practicedaily #namaste #instayoga #yoga #broga #yogaformen #yogamen #yogadudes #torontoyoga #torontoyogi #baddahkonasana #butterflypose #2020

Brian(@bchanwarrior)分享的帖子 於 PST 2019 年 12月 月 31 日 5:55 下午 發佈

3. 仰臥脊椎扭轉式(Reclined Spinal Twist)

做完坐姿動作,可以躺下來接住做「仰臥脊椎扭轉式」。練習者先平躺在床上,然後抱住左膝靠近胸前,保持脊椎拉長,呼氣時右手將左膝拉向身體的右側,頭緩緩望向左面,左手亦可打開平放在床上,兩邊肩膊也盡量貼近床面,維持3至5組呼吸後轉腳。

這個式子動作簡單,身體柔軟度較弱的朋友也能做到,亦不太花氣力,但功效多多,它能有效放鬆下腰和背部,伸展到胸部及髖部,並促進腸道蠕動,改善消化系統,每晚花幾分鐘練習,持之以恆便能看到效果。

 

仰臥脊椎扭轉式有助促進腸道蠕動。
仰臥脊椎扭轉式有助促進腸道蠕動。

4. 快樂嬰兒式 (Happy Baby Pose)

第4招是「快樂嬰兒式」,動作非常簡單,練習者同樣先平躺在床,雙腳提起並將膝頭靠近身體,雙手再分別捉住腳掌,雙腿可以自然微微打開,記緊背部要保持挺直,然後練習者可以左右搖晃身體,維持數個呼吸後放鬆。這個動作可以伸展到大腿後側和髖關節,亦有助放鬆下半身的肌肉,同時促進淋巴系統和血液循環。

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Happy baby 👶🏻 ✨En personlig favorit med många fördelar för din såväl fysiska som mentala kropp. ✨ ✨Ligg på rygg i en avslappnad position. Se till att nacken och ländryggen är i en neutral avslappnad position, ta tag i dina fötter på utsidan (går även att ta tag på insidan av foten, en bit ner på vaden eller i stortån beroende på hur rörlig du är). ✨Låt tyngdkraften hjälpa till när du slappnar av i armarna och för benen ner mot dig/underlaget. ✨Slappna av i denna position 2-5minuter. Happy baby öppnar upp höfterna, fötterna, avlastar ländryggen, nacken och ger en mental avslappning. Att tänka på att du mest troligt legat många timmar på detta sätt när du var en liten bebis gör iaf mig Happy 😀👶🏻🧘🏼‍♀️ #happybaby #yoga #yogaeverydamnday #yinyoga #naprapat #naprapatspecialisten #holistichealth #holistichealing #holisticcoach #holistiskhälsa #happybabypose #spine #movement #movementculture #fascia #hammarbysjöstad

Naprapat_Louise(@naprapat_louise)分享的帖子 於 PST 2020 年 1月 月 6 日 8:22 上午 發佈

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S L E E P Y S U N D A Y Regular periods of sleep are key to a healthy body and a clear mind as it is during sleep that your body renews itself. #destress #selfcare #relax #happybabypose #stressrelief #empowerment #selflove #getfit #movement #wellness #anxietyrelief #sleep #calmthemind #happiness #mentalhealthmatters #yoga #savasana #releasewhatnolongerservesyou #tranquility #instacalm #signup #spiritualgrowth #sundayrelax #weekend #sundaymood #entrepreneur #personaltouchyogateacher #girlprenuer #yogateacher #fairylights

Gemma Nice | Founder - EasYoga(@yogigemma)分享的帖子 於 PST 2019 年 12月 月 15 日 10:56 上午 發佈

5. 靠牆掛腿式(Legs Up the Wall Pose)

最後一招是最輕鬆的「靠牆掛腿式」,練習者平躺在床,然後只需要將雙腳靠在牆上,與上半身成90度,再維持數分鐘。工作長時間坐着的人練習這個動作有助減輕雙腳浮腫,有助血液循環,減輕疲勞。

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Tonight's yoga: a supported bedtime sequence for good sleep, #ontheblog for you! Five postures, an excuse to plop on the mattress with a soft pillow and get some breathing and mindful relaxation in before settling down for the evening. I created this sequence to nurture sensitive regions such as the hips and back, which are cranky enough for some to disrupt a deep sleep cycle. Other benefits everyone could use: reduced cortisol, muscle release, and boosted immunity. This practice can easily slip into your daily wellness routine! . 20 minute flow + 4 easy miles to begin my day, finished with coffee in front of our SUPER fragrant Fraser! Finally starting to feel Christmasy in this house 😊

Kellie Karbach(@venturing_east)分享的帖子 於 PST 2019 年 12月 月 9 日 5:40 上午 發佈

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Legs Up The Wall 👣 Do it every evening for at least 5 minutes (you can go up to 10-20 minutes for deeper effects). • This asana — also known as Viparita Karani — is fantastic especially before the bedtime, because: 1️⃣ When you combine it with slow breathing, you will tap into your "rest and digest" nervous response. Meaning: calmer mind and better sleep. 💤 2️⃣ You will relieve tension from tired or swollen feet, ankles and legs. It’s also known to help with hip and lower back pain. 3️⃣ Gravity will work to your advantage, moving stagnant lymph and blood to your pelvis, torso and head, which works very rejuvenating and refreshing for the entire body. 🤩It also relieves headaches and improves digestion. 4️⃣ On an emotional level, it teaches you how to step out of the action mode and into receiving mode. It shows you that you don’t have to do crazy acrobatics to feel better and healthier. 🌿It teaches you that more is not always better. Better is better. • You can also use props and play with variations: 📚Put a pillow/ bolster/ folded blanket /block under your hips to elevate them to create a gentle curve in your lower back. 🔗 Tie a strap / belt / scarf around your ankles (or anywhere above the knees), securing your legs together, so that you can fully sink into the pose. (Your feet don’t have to touch.) 😎 Cover your eyes with something soft, to help quiet your brain. • How do YOU use Legs Up The Wall in your life and yoga practice? ⤵️⬇️⬇️I’m all ears (or rather eyes) 👀 Let’s learn from each other 👍🏿👍🏽👍🏻 • • • #cheekyyogaclub #yogaposes #yogasana #yogaasana #yogaposesforbeginners #yogaforbeginners #yogafun #yogafunny #yogacommunity #eveningyoga #yogaforsleep #yogafordigestion #insomnia #insomniaproblems #insomniac #sleeplessnights #sleep #healthylivingtips #healthytips

With Kat Achtelik(@cheekyyogaclub)分享的帖子 於 PST 2019 年 12月 月 8 日 2:10 下午 發佈