一覺舒舒服服地睡到天亮!6 招必學睡前伸展操,讓你更易入眠身體痠痛也會減少

 

失眠、睡眠品質差一向是上班族的通病,因為睡不好導致第二天早上沒精打彩、工作亦心不在焉,但到了晚上一樣難以入睡,或是淺眠易醒。睡眠品質會影響日常工作表現,也會令身體更容易出現不適,抵抗力也會變差!

以下 6 組睡前適用的瑜伽伸展操,有助改善睡眠質素,讓你更易入眠之餘,身體痠痛也會減少。

 

# 貓式

貓式伸展就好似是在模擬貓咪平日伸懶腰的動作,有助放鬆後背及腰部的肌肉。

 

 

先在平地保持跪立姿勢,然後呼氣放鬆肩頸將背部向下壓,維持約 10 秒;之後吸氣,將背部拱成圓背,同時眼睛向下望,一樣維持約 10 秒。整套動作可重覆 8 – 10 次。

 

# 蝴蝶式

蝴蝶式的體式動作是在模仿蝴蝶緩慢振翅時的狀態,可以幫助伸展及放鬆胯骨骨盆周圍的肌肉,能增加髖關節的活動度,從而改善坐骨神經疼痛。

 

 

先在床上或地上,屈曲膝蓋同時腳掌對腳掌的合起來;盡量將膝蓋向地面壓,同時腳掌則拉至貼近身體的位置。先挺直腰,保持呼吸,休息約 20-30 秒,然後舉高雙手並同時將上半身向前伸展,再保持呼吸靜待約 20-30 秒,之後慢慢放鬆。整套動作可重覆 3-5 次。

 

# 嬰兒式

嬰兒式是瑜伽入門式的動作,有助改善腰部痠病之餘,亦可消除便秘。

 

 

先膝蓋彎曲坐在腳跟上,成跪坐姿勢,記住保持臀部與後腳跟接碰。然後雙手向前延伸,將頭放低,胸部則緊靠大腿,身體緊靠成一體。保持呼吸,動作每次維持 10-20 秒,整套動作可重覆 3-5 次。

 

#上犬式

上犬式主要模仿狗伸懶腰的模樣,它與眼鏡蛇式使用類似的背部後彎技巧,而兩者不同就在於上犬式大腿是提起的、而眼鏡蛇式則雙腿貼地。上犬式有助紓緩疲勞,活化脊側肌群、增加脊椎柔軟度。

 

View this post on Instagram

#UrdhvaMukhaSvanasana is a beautiful of blending strength and softness. The arms represent strength as we push away from the pull of gravity and work to lift and open the chest. Strength is also expressed in the legs; the knees are tight and the thighs grip to the bones and the feet are active. Because of this correct use of strength the spine can be softened and allowed to move into the body. — Judith Lasaster ??This #asana is one of my favorite, I always feel delighted when I lift and open my chest. Is this also your favorite asana ⁉️⁉️ Let us know, here below ? #UpwardFacingDog #asana #yoga #yogapractice #yogalife #yogapose #yogaeverydamnday #yogaeveryday #yogalove #yogagirl #yogajourney #hathayoga #vinyasa #instayoga #yogadaily #practiceandalliscoming #ashtanga

A post shared by Asana8 #ashtanga (@asana8_) on

 

先成俯臥姿,雙腿與髖骨同寬向後伸展,掌心置於胸側,頸部兩側拉長而肩膀放鬆。然後吸氣,手心往地下推,同時慢慢提起頭、胸、腹部,手肘貼近身側,前胸向前展開,腳背維持貼地。雙手持續向下推,緩緩伸直手肘,上半身繼續往頭頂上方伸展,避免聳肩或圓肩。腳背壓地、收縮腿部肌肉將雙腿向上提起,保持呼吸約 10-20 秒。整套動作可重覆 3-5 次。

 

# 仰臥脊椎扭轉式

仰臥脊椎扭轉式有助伸展下背部,紓緩背部痠疼和腰痛,同時促進腸胃蠕動,改善腸胃問題,建議早晚都可以做。

 

View this post on Instagram

Wow, this month is just about to come to a close! This has been an incredible month with all of you #yogabums! It has been an amazing month practicing the #yogafundamentals with you. A special thank you to all, our sponsors, and the lovely ladies that asked me to host the month of October with them – so much for for you all! For Day 30 we will be moving into Supta Matsyendrasana ~ Reclined Spinal Twist. Lie flat on your back with both legs out in front of you. Draw your right leg to you chest, keeping your tail bone and shoulders on the mat. Slowly allow your left hand to guide your right knee to the left of your body, extend your right arm long, and turn your head to gaze past your right fingertips. Keep your shoulder blades pressing toward the floor and away from your ears – if your right shoulder begins to come up off the mat in the pose, back out of the twist until your shoulder rests on the floor. If your right toes can touch the floor, allow your foot to rest. Hold the pose for 10-25 breaths allowing your abdominal muscles to relax and belly hollow. On an inhalation, slowly come back to center, bringing both knees to your chest. When you’re ready, switch sides. Please use any props to rest your knee. Be aware of how your back feels during the pose, never force the twist if you are in shooting pain – slowly come out of it. This pose is a great way to release tension and toxins while lengthening and strengthening the spine. Relax the mind and body with a twist!

A post shared by Stephanie Birch (@stephynow) on

 

先呈仰臥姿,然後雙腳提起,雙膝併攏並屈膝。雙手往兩側平衡的延伸,掌心貼地、手臂與肩膊同高。輕輕呼氣並收縮腹部讓脊椎及下背平貼地面,頭部及身體成一直線。然後吸氣將脊椎伸展,再呼氣將脊椎扭轉、雙膝倒向右側地板,視線望向左手指尖;維持約 10 秒後吸氣,雙膝回正於胸口正上方。再呼氣將脊椎扭轉,膝蓋倒向另一邊,一樣維持約 10 秒後雙膝回到正上方。整套動作可重覆 3-5 次。

 

# 駱駝式

駱駝式能改善脊椎疲勞不適,亦可幫助脊椎周圍肌肉恢復彈性同時減輕下背疼痛。

 

View this post on Instagram

« One Ustrasana per day, keeps the doctors away »… And it is more than necessary in these moments !!! ? Let’s give it a try! Close your eyes and imagine yourself arching your chest and reaching your hands back to grab your ankles. Do you feel the pose emotionally or spiritually anywhere in your body? Just take a moment to notice what this asana does for you. ? Camel Pose, and backbends in general, are physically challenging and beneficial. Emotionally, this asana links directly to your heart chakra, Anahata ❤️, your energy center of #love. Physically, it increases flexibility in the spine, stimulates the nervous system, opens chest and shoulders, improves circulation and digestion, and stimulates the thyroid and Mentally, it is anxiety and stress relief. Ustrasana, like a camel journeying through the Sahara, requires stamina, endurance, and a commitment to inner awareness. While this pose is a journey and not a destination, when you do finally arrive to your own unique location after crossing that Sahara, it’s totally worth it physically, mentally and emotionally. ⁉️What benefits have you experienced in Camel Pose, either physically, mentally, or emotionally? Share your stories with us below! ?? #ustrasana #camelpose #yoga #yogainspiration #backbend #yogagirl #yogapractice #asana #heartopener #yogaeverywhere #yogalife #namaste #yogaeveryday #yogini #yogaeverydamnday #yogalove #yogapose #instayoga #yogajourney #backbends #yogi #practiceandalliscoming #yogaposes #yogagram #yogachallenge

A post shared by Asana8 #ashtanga (@asana8_) on

 

先成高跪姿勢,小腿貼在地上,膝蓋與臀部則成一直線。然後雙手撐在臀部上方,手肘保持平行及夾緊,不要向外張開;之後上身向後傾,抬起胸口,雙手則慢慢移動到腳跟上,並撐住腳跟。可嘗試將頭慢慢向後仰,讓脊椎可以完全伸展。每次維持 5-10 秒,整套動作可重覆 8 – 10 次。

 

延伸閱讀 :

如何擁有健康的睡眠 ? 或許可以試試這5種助眠食品!

美容達人 Jennifer Chiu的 5 個睡眠護膚秘方!睡覺的時間才是護膚的黃金時機

懶人必備的「早餐神器」: 火腿煎蛋、吐司、咖啡, 一次搞定豐富早餐

練習瑜珈遇到瓶頸?這 10 位瑜珈大師的 IG 可帶給你一些新靈感!

(Visited 1 times, 4 visits today)