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Today, I have arranged a sequence for you.
It only takes 10 minutes before going to bed every day to help you get a good sleep.
It can be done in bed.
1.
The baby posture starts from the kneeling position, with the knees separated from the hips, sitting back to the heels, stretching the arms forward to let the forehead touch the bed, and keeping it for 1 minute.
2.
The cat cow posture kneels, with the knees open as wide as the hips, and the hands open as wide as the shoulders.
The lower legs touch the bed, inhale, raise the head, and straighten the chest, and extend the spine, exhale, lower the head with the chest arch, and pay attention to the extension of the spine section by section.
Repeat 5-8 groups of exercises.
3.
The sitting and standing forward bending starts from the sitting position, and the legs stretch forward to inhale, Lift your arms above your head and exhale, and hold your feet forward and downward for 1 minute.
4.
Lie on your back.
Twist your spine and lie on your back.
Bend your knees.
Turn your knees to the left and right of the bed and bypass your left knees.
Put your left hand on your right knee and lift your right hand over your head.
Hold it for 1 minute and change sides.
5.
Fish supine, with your legs together, put your arms on both sides of your hips to breathe in, extend your spine, exhale, lift your chest up, and open your shoulders backward and outward, Put your head on the bed and keep it for 1 minute 6.
Happy Baby Lie on your back, exhale, bend your knees and close your thighs to your abdomen, hold the outside of your feet with both hands, move your knees to the armpit and lower legs vertical floor, and keep it for 1 minute 7.
Sleeping Swan starts from the four legged kneeling position, stretching your left leg backward and bending your right leg, sticking the outer side of your lower leg against the bed to inhale, lifting your arms up over your head to stretch your spine, exhale, folding your palms forward and downward, and placing your forehead on your palms for 1 minute, Change sides 8.
Simply sit…………………………………………………………
Start to cross your legs in a comfortable sitting position, relax your feet, stand up, put your hands on your knees, close your eyes slowly, and feel the peace of breathing for a moment, Keep it for 1-2 minutes……………………………………
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