The official account has been revised again! Click the yoga slimming class above to follow me → click the “…” → “Set as star mark ★” in the upper right corner, remember to follow the star mark behind, or you won’t find me! Good morning at 7:00 here, get up early with me every day, stick to doing one thing together, and find a different life! Official account The official account has been banned from spending a third of its life in sleep.
Research has found that sleep is not only necessary for us to maintain life, but also an important process of body self repair, beauty and beauty.
Lack of sleep, the brain and body can not get enough time to rest will lead to female endocrine disorders, metabolic disorders.
The most obvious performance is black circles and drooping bags under the eyes.
If insomnia lasts for a long time, it will also make women’s faces dull, skin dull and dry, spots, wrinkles increase, and even hair loss.
Yoga has a good effect on treating and relieving sleep.
Many insomniacs, including CEOs of famous enterprises and stars, use yoga’s breathing meditation, rest and postures to relieve insomnia, or even treat depression.
Today, I would like to share with you a set of yoga before bed that can be practiced while lying down.
It can not only improve the quality of sleep, but also effectively promote blood circulation and help slim down.
01 Lie on the back+cow’s face with the legs flat, bend the knees, cross the legs with the left leg on the top, grasp the soles of the feet on both sides of the hands, keep close to the chest for 30 seconds, repeat the 02 Happy Baby’s Lie on the back, breathe in, lift and open the feet, bend the knees, grasp the soles of the feet with both hands, and exhale.
Pull the foot plate down with your hands, stay for 10-15 seconds, take a deep breath, slowly restore, and regulate your breath.
03 The Puppy Pose enters from a kneeling position at four corners, kneels and stands, with both feet open the same width as the hips, with both hands under the shoulders, arms and thighs perpendicular to the cushion surface, feet touching the ground to breathe in, stretching the spine, arms stretching forward, exhaling, body bending downward 04 Infant+pillow kneeling position, knees apart slightly wider than the hips, two pillows stacked, placed in the middle of the knees, body moving forward, chest resting on the pillow for 2 minutes 05 Sleeping Swan Pose starts from Down Dog Pose, Step forward with your left leg and take a big step.
The knee of your right leg is on the ground.
Fold your body forward and keep it for 1 minute.
Change the opposite side.
06 Reverse Arrow Sit off the wall and lie on your back.
Stretch your legs straight to the wall and fall on the heel of the wall.
Keep it for 2 minutes.
07 Back.
Twist your spine and lie on your back.
Bend your knees.
Hold a pillow between your legs and exhale.
Your legs drive your body to twist to the right and turn your head to the left.
Keep it for 1 minute.
08 Back lying.
Fold the pillow on your back.
Bend your knees on your back, The palms of the feet are relatively close to the perineum.
The palms are turned up and placed on both sides of the body.
Close your eyes.
Keep the 09 resting technique variant lying on your back for 2 minutes.
Fold the pillows under your legs and close your eyes.
Keep the pillow for 5 minutes.
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