Follow us with the blue words on it! Today, Xiao Bian recommends two sets of repair yoga, which is easy to learn.
Practice before bed can also promote sleep! The first set: 1.
Place two yoga bricks and a pillow as shown in the figure, sit about a fist away from the pillow, and slowly lie on the pillow, with feet naturally separated and hands on both sides of the body, palms facing up to the collarbone, shoulders away from ears, gently close your eyes, and keep it on the cushion for 5 minutes.
2.
Lie flat on the cushion, place a yoga brick on both sides of the leg, bend your knees, hold a pillow between the legs, and open your hands to both sides, palms facing up, When the shoulders sink and exhale, hold your shoulders still, slowly twist your legs to the right, and pay attention not to leave the mat.
The right leg can fall on the brick for 3 minutes.
Repeat exercise 3 on the opposite side.
Lie prone, put a pillow on the right side under the body, stick the pillow on the right side, put your hands on both sides of the pillow, and keep your hips centered, bend your left knee, and keep your big and small legs 90 ° for 3 minutes.
Practice 4 on the opposite side, lie on the mat, put a yoga brick on both sides of your leg, bend your knees, and keep your feet facing each other, Open your knees to the side and put your legs on the yoga bricks respectively, adjust the height of the bricks, open your hands to both sides, turn your palms up, relax your shoulders, close your eyes, breathe naturally, and stay on the mat for 5 minutes.
5 Lie on your back, open your feet naturally, open your hands to both sides, turn your palms up, close your eyes gently, relax your whole body slowly, and keep it for 5-10 minutes to feel the repair of energy, Spread your knees outwards and put your hands on your knees.
Keep your palms facing up and your spine straight.
Keep your shoulders down.
Close your eyes slightly on the same plane.
Meditate for 5-10 minutes.
The second set is 1 simple sitting+meditation simple sitting.
Place blankets or pillows under your hips and put your hands on your knees.
Touch your thumbs and index fingers to keep your spine straight.
Close your eyes on the same plane.
Relax your whole body.
Focus on breathing.
2.
Half roll the blankets in baby style, Kneel on the blanket under the instep and lower leg, put your feet together, slightly open your knees and place the pillow between your knees.
Lie on the pillow with your hands on both sides of the pillow.
If your left face is on the pillow with your knees uncomfortable, you can put a blanket between the big legs and lower legs for 2 minutes.
Change the opposite side to practice 3.
Lay two yoga bricks and the pillow slowly on the pillow as shown in the figure.
Simply cross your legs and put your hands on the blanket on both sides of your body, Close your eyes gently with your palms facing upwards, put on an eye mask, and sit on the cushion in an angular manner.
Separate your legs as far as possible, stretch your legs straight, tighten your thigh muscles, draw your toes back and inhale, straighten your spine, exhale straight back and forward, and fold your hands together.
Keep the cushion under your forehead for 2 minutes, and switch the positions of your arms up and down.
5 Put the cushion on the wall in reverse arrow style, and get ready to throw pillows and blankets on your back.
The distance between your hips and the wall is about one punch.
Stretch your legs up and against the wall, Push your heels to the ceiling and open your hands to the side.
With your palms facing up, you can put blankets on your hips and under your head, close your eyes, put on eye masks, and meditate quietly for 5-8 minutes.
After you have seen all of them, you can look at them a little before you leave 👍。.