Poke the blue words on it and pay attention to us! Before going to bed every day, 10 minutes of yoga can be used to relax the spirit and body, and comb the body from the inside out
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It can also improve sleep quality by the way
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Bedtime Yoga combs women’s body from inside to outside, which has many functions, such as reducing weight and reducing pressure, beautifying beauty, regulating women’s endocrine and so on
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Although these are not very difficult movements, but in the process of doing, or according to their own ability to practice slowly, to avoid physical strain
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Today, I would like to share with you a set of bedtime yoga that you can practice while lying down
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It can not only improve the quality of sleep, but also effectively promote blood circulation and help you lose weight
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What are you waiting for? Hurry up and practice! 1
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Lie on your back + cow’s face, bend your knees, cross your left legs on the top, hold the soles of your feet on both sides of your hands, keep close to your chest for 30 seconds, and repeat by changing your legs
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2
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Lie on your back in happy baby style, inhale, lift your feet, open and bend your knees, hold the soles of your feet, exhale
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Pull the foot board down with hand force, stay for 10 ~ 15 seconds, take a deep breath, restore slowly and adjust breath
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3
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Dog type from the four corners of the kneeling position, kneeling, feet open and hip width, hands directly below the shoulder, hands, arms, thighs vertical cushion surface, instep close to the ground, inhale, extend the spine, arms forward, exhale, body bending down 4
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Baby + pillow kneeling position, knees separated slightly than the hip width, stacked two pillows, placed in the middle of the knee, body forward, chest on the pillow Keep for 2 minutes 5
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Sleep Swan start from dog down, take a big step forward with your left leg, keep your right knee on the ground, fold your body forward for 1 minute, change to the opposite side 6
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Sit and stand off the wall in backward arrow style, lie on your back, stretch your legs straight to the wall, and drop your heels on the wall for 2 minutes 7
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Lie on your back, twist your spine, bend your knees, hold pillows between your legs to exhale, turn your body to the right and turn your head to see Left side, hold for 1 minute to change sides 8
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Supine beam angle position: fold the pillow on your back, bend your knees on your back, turn the palms of your feet relatively close to the perineum, put the palms on both sides of your body, close your eyes, hold for 2 minutes 9
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Rest technique variant: lie on your back, fold the pillow under your legs, close your eyes, hold for 5 minutes, and then walk after watching 👍。
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