Iyo 5-Minuti Yoga-Kufungisisa Mash-Up Iyo Inobvisa Insomnia

Zvemukati

• 1. Belly Breath Technique
• 2. Kufungisisa Kwedutu
• 3. Kurumidza Self-Massage uye Kutambanudza
• Ongororo ye

Simudza ruoko rwako kana iwe uchienda kubva kunonamira paNetflix kana kupururudza kuburikidza neako Instagram feed yekuvhara maziso ako uye kuyedza kurara. Hongu, nesuwo. Simudza ruoko rwako kana iwewo uine nguva yekupenga-yakaoma kurara. Tiripo nemi. (Kana iwe uchizopururudza pa Insta, zvirinani tevera izvi zvekufungisisa-savvy Instagrammers.)

Iwe wakambonzwa kuti unofanira kuverenga bhuku (se, chairo, vhura-mapeji-bhuku rako pachako) kana jenari kana kuita chimwe chinhu chinodzikamisa uye chisiri-teknolojia chine hukama usati warara. Asi pamwe haudi kutora nguva kuti uzviite. Mushure mezvose, isu tese tiri kuyedza kupinza muziso rekuvhara-ziso sezvinobvira, handiti? Cue: Iyi yoga-kufungisisa mash-up kubva yogi Sadie Nardini iyo ichakubatsira iwe kudzikisira kubva pazuva rako uye kugadzirira kuzorora mumaminetsi mashoma.

1. Belly Breath Technique

Kufema muchipfuva chako kunogona kuumba mhinduro yekushushikana, anodaro Nardini. Nemaitiro aya, iwe unotarisa pakufema zvakadzika mudumbu rako kuti uburitse ese anonzwa-akanaka serotonin.

A. Tora inhale yakadzika kuburikidza nemhino dzako, uchizadza dumbu (kwete chipfuva). Fungidzira kuti une zuva riri kupisa pakati pedumbu rako. Sezvaunenge uchifemera mukati, femera mukati mayo uye uite kuti idziye uye iwande mumativi ese.

B. Exhale kuburikidza nemhino dzako, uchiregedza mhepo yese uye kuona chero kusazvibata uchisiya muviri wako zvakare. Zvingakudetsera: Paunenge uchifema, svina uye simudza tsandanyama dzako dzechiuno kuti uwedzere kumwe kuramba. Dzokorora kwemaminitsi maviri. (PS Iyi zvakare inzira huru yekudzikama kana uchinge waburitsa kunze.)

2. Kufungisisa Kwedutu

Fungidzira kuti iwe une imwe yemhando yesimba munda wakakukomberedza. (Iwe unogona zvakare kufungidzira kuti uri mukati meimba kana chimwe chinhu chakafanana.) Pfungwa padzinouya mupfungwa dzako, fungidzira kuti ijecha kana mvura, uye kana vachingorova munda wesimba kana mahwindo eimba iwe yauri , vanongodonha. (Kana uchizoida, heino kufungisisa kwakazara kwakatungamirwa kwepfungwa yakajeka.)

3. Kurumidza Self-Massage uye Kutambanudza

Zvipe iwe nekukurumidza-wega-kukwiza muviri, kuunza ropa nekudziya mumhasuru dzako. Chenjerera kumhuru dzako, quads, uye hamstrings, uye shandisa nzira yako maoko ako, biceps, uye triceps. Kamwe kana mhasuru dzadziya, dzitambanudze zvishoma (edza idzi 7 kushushikana-kurerutsa iyo yoga inotambanuka usati warara), wobva wavapa zororo rakanaka, uye gadzirira kurara kwakanakisa kwehusiku.

Ongororo ye