Poke the blue words on it and pay attention to us! There is a saying in traditional Chinese medicine that “one inch of muscle can prolong life for ten years”
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Practicing simple yoga stretching before going to bed at night can dredge the meridians and relieve body fatigue
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The most important thing is that it can relax tight nerves and promote sleep! Today, Xiaobian has prepared a set of bedtime Yoga sequence
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If you feel tired after class every day, you may as well practice this set of bedtime yoga before you go to sleep! Support hands and knees on the ground in cat and cow pose, shoulder vertical wrist, hip vertical knee inhale, raise head and extend spine, exhale upward, lower head with chest arched back, core slightly retracted, keep dynamic exercise for 8-10 times, baby pose withdraw from cat and cow pose, return to baby pose, adjust for 2 minutes, lower dog pose withdraw from baby pose, enter lower dog pose, slightly bend knee, core tighten, thigh close to chest as far as possible, cooperate with breathing, Straighten your legs, feel the stretch of the back of your thighs, stay for 8-10 breaths, bend your back forward, exit from the dog position, move your legs forward, sit upright, stretch your legs straight forward, enter the back of your legs, bend forward, inhale, extend your spine, exhale, bend forward, stay down for 5 breaths, straighten your back, put your hands on the back of your head, slightly bow your back, stay for 5 breaths, bend forward from the back of your legs to the back of your single leg Bend forward, inhale, hands up, exhale, bend forward, core slightly retracted, stay for 8 breaths
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Stretch out from the back of single leg forward, support the left knee, put the right hand behind the buttocks, exhale, tighten the core, push the floor, straighten the hip up, tighten the gluteal muscles, stay for 5 breaths, 05.06 move to reverse side happy child style supine on the mat, knees close to the body, hands grasp the feet Feet, shoulders relax, waist and back close to the ground, eyebrows stretch, stay for 3 minutes to find a wall, buttocks, thigh back close to the wall, core slightly close, lower back close to the ground, shoulders relax, close eyes, body and mind relax, stay for 5 minutes, sleep is not good, people easy to get old, sleep quality not only affects our mental state, but also great harm to the skin, try to practice this set of Yoga sequence before going to bed, let us have a good sleep Yoga becomes your daily habit! Let’s go when we’ve finished watching 👍。
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