睡觉睡不沉是怎么回事(睡不沉什么原因)
据中国睡眠研究会等机构联合发布的《2021运动与睡眠白皮书》显示:目前中国有超3亿人存在睡眠障碍。
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长期入睡困难、失眠容易导致免疫力降低,诱发其他身体疾病,同时也会让你第二天精力下降,人容易变得烦躁、难以专注!
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瑜伽与睡眠是最好的CP,长期坚持瑜伽,能很好地缓解压力,帮助舒缓身心,这套瑜伽序列建议每天晚上都练习一遍。
1、简易坐
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从简易坐开始,注意脊柱延展双肩放松下沉,停留3-5分钟
2、大拜式
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从简易坐退出,进入大拜式臀部向后坐在脚跟,双手伸直向前双肩放松,停留2-3分钟
3-4、蜻蜓式
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从大拜式退出,进入蜻蜓式双腿横向分开,呼气,收紧核心身体向前,双手下方放瑜伽砖
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柔韧性好的伽人可以加深前屈掌心贴地,额头放在手背上配合呼吸,停留2-3分钟
5、睡鸽式
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从上一动作退出,进入睡鸽式左髋前移、下沉,骨盆摆正呼气,收紧核心,身体向前俯卧停留2-3分钟后,交换另外一侧
6、毛毛虫式
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从睡鸽式退出,进入毛毛虫式双腿向前伸直,呼气,收紧核心身体前屈向下,停留2-3分钟
7-8、卧英雄式
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双膝跪地,身体向后仰卧初学者可在腰椎下垫抱枕核心启动,停留2-3分钟
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或者可以选择右腿屈膝练习一半的卧英雄式停留2-3分钟后换另一侧
9-10、快乐婴儿式
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仰卧,双腿屈膝,大小腿垂直双手抓脚外侧,拉腿向地面进入快乐婴儿式背部完全贴地,停留2-3分钟
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之后双脚脚掌相碰,髋部向外打开沉肩放松,停留2-3分钟
11、支撑鱼式
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仰卧,在胸椎与后脑勺垫瑜伽砖双肩放松下沉,停留3-5分钟
12、休息术
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仰卧,身心放松,停留8-10分钟
换种心态看待生活,换种心态练瑜伽,你将收获身心的放松!