Poke the blue words on it and pay attention to us! Share a simple yoga sequence
.
You can practice it in bed
.
It’s very suitable for getting up in the morning or before going to bed at night
.
A set of morning yoga stretching and stretching the whole body meridians 01 lie on your back, bend your knees, keep your heels close to your hips, exhale with your legs to the left, pull your knees down with your left hand, open your right hand to the side, relax your big and small arms vertically and your shoulders downward, gently twist your spine to keep 5-8 breaths, practice 02 kneeling on the opposite side, separate your knees slightly larger than your side waist, close your feet, sit on your hips on your heels, and bend down, Stretch your arms, inhale and extend your spine, exhale, bend your body to the right, put your left hand on your right hand, stretch your left waist, relax your head and keep 5-8 breaths
.
Practice 03 four corner kneeling position on the opposite side, with your feet as wide as your hips, with your toes hooked back to exhale, your arms straight forward, your chest falling vertically, your forehead touching the ground, and your armpit extending
.
Keep 5-8 breaths 04 sitting and feet open, Push the heel and pillow far forward, inhale, stretch the spine upward, exhale, bend forward, keep the back extended, rest your side face on the pillow, press the thigh root down, keep 5-8 breaths 05 sit on the bed, bend your right foot in front, bend your big and small legs vertically, bend your left leg backward, bend your hip as far as possible, lean down, stick your side face to the pillow, relax and keep 5-8 breaths, practice on the opposite side 06 sit on the pillow, Bend the knees, pull the calf muscles outward, put the instep on the outside of the buttocks, cross the back of the hands, expand the chest, inhale and extend, bend the exhalation head to the left, keep 5-8 breaths, change the right side to repeat a set of yin yoga before going to bed, relax the body and mind, promote sleep 01 supine, bend the knees, with the left leg on the top, the right leg on the bottom, and the thighs overlapping with each other, Press the buttocks downward for 1-2 minutes, change the opposite side to practice 02 supine, bend the knees, press the thighs to the abdomen, hold the palms of feet from the inside of the knees, inhale and extend, exhale, lower the knees to the ground, lower the hips, and keep the legs vertical for 1-2 minutes 03 before bending the left leg, stretch the right leg straight in the middle of the rear hip adjustment, slowly bend down and rest on the pillow, Keep the body completely relaxed for 1-2 minutes
.
Practice on the opposite side
.
04 the buttocks are less than one leg long from the wall
.
Lie on your back and put your hands on both sides of the body
.
Straighten your legs and put your heels on the wall
.
Press the thigh roots down and relax your shoulders
.
Keep 1-2 minutes
.
05 lie on your back, bend your knees, put your heels close to your hips and put a pillow between your legs
.
Exhale and twist your body to the right
.
Put your hands on your side, Turn the big and small arms vertically to the left, hold for 1-2 minutes, change the opposite side 06, fold the quilt pillow, lean close to the buttocks, slowly lie on your back, lie on the quilt, open your hands and knees close to the perineum, unfold your knees to the side, relax, close your eyes, hold for 1-2 minutes 07, put the pillow under your waist, lie on your back and move your hips to the left, The trunk of both feet is shifted to the right, the arms are raised, the elbows are held together, the left waist is extended for 1-2 minutes, the opposite side is used to practice 08 supine, the quilt or pillow is under the knee, the hands are on both sides of the body, the feet are slightly larger than the hips, close the eyes, relax the body, enter the rest operation, the movement is simple, but it can relax the body very well, It’s especially suitable for beginners to practice..
.
Let’s go after all of them 👍。
.
