Pay attention to us with the blue words on it! Today, I will share a set of yoga sequences to help you relieve stress, relax your body and mind, and also practice before going to bed, which can promote sleep and soothe the nervous system and mind.
1.
The hero bends forward and sits on his knees, with his knees slightly wider than his side waist and feet together, his hips sitting on his heels and leaning down, his hands straight forward, his forehead at the same width as his shoulders, his shoulders relaxed, and he kept 5-8 breaths.
2.
The neck stretched and sat down easily, his hands on his knees, inhaled and extended the spine, his exhaled head bent to the right and extended the left side of the neck, kept 5-8 breaths, inhaled and returned to the right, exhaled and changed to the opposite side.
3.
The shoulder movement was easy to sit down, Put your hands on your shoulders and circle the shoulder joint from front to back, repeat 10 groups of changing directions from back to front, repeat 10 groups of 4.
Simple sitting+twisting simple sitting, inhale and extend the spine, exhale and twist the body to the left, hold the left knee with your right hand and point the left back, turn your head and look at the left shoulder to maintain 5-8 breaths, and change the opposite side to practice 5.
Toe sitting, slightly bend both knees, the palms of your feet are extended relative to both knees, inhale and extend the spine, exhale and bend forward, Put your hands between your forehead and your palms on both sides of your body, and keep 5-8 breaths.
6.
Sit in the pin-eye style, bend your knees, put your left foot on your right thigh with your heels close to your hips, extend your knees and your hands back to the ground, exhale with your fingertips facing back, and your abdomen is close to your thighs to deepen, keep your back upright for 5-8 breaths, and practice on the opposite side.
7.
Sit in the wiper style, hold your hands back to the ground, bend your knees back with your fingertips facing back, and keep your feet as wide as your hips, Knees fall to the right side and inhale back to the right, exhale to the opposite side to cooperate with breathing, dynamic exercise 10 groups 8.
Happy baby supine, bend knees, thighs close to the abdomen, grasp the soles of the feet with both hands, lower legs vertical to the ground, both shoulders sink, abdominal adduction, hips press the knees to the ground to find the ground, maintain 5-8 breaths 9.
Lie on the back and stretch the legs, put both hands under the hips, straighten the legs up, and relax the heels of the shoulders to find the ceiling, Abdominal adduction, keep 5-8 breaths, restore and watch, and then go 👍。.
