Ten minutes before bedtime yoga surprises you

Ten minutes before bedtime yoga surprises you

“There are no ugly women, only lazy women.

“This sentence can also be applied to body cultivation.

The old man cares about people who don’t have time to care about his body, because you haven’t found the right method of self-cultivation.

Incorporate self-cultivation into your life and it will become your lifestyle.

  Yoga masters, life is cultivation, and eating and sleeping are also cultivation. We must study this attitude of self-cultivation.

  Sleep is also cultivation?

This is probably the most suitable for busy urbanites, and it is a grand launch.

Every day before going to bed, ten minutes of yoga, and after half a month, the body will know all these changes.

Rest assured that yoga before bedtime is not for you to do difficult movements, but to use yoga to relax the spirit and shape, combing the body from the inside out.

Of course, you can also improve the quality of sleep by the way, and see you later!

  Remove the distractions, adjust the breathing, slowly experience the relaxation of the body, the movement of blood, the peace of mind . OK, now say: “Good night, body!

“Efficacy: This posture can keep the kidney, prostate and bladder healthy; at the same time, it is very targeted to women. It can adjust irregular menstrual periods, regulate menstrual flow, and promote normal hypertension.

  Part1 Step1 sits on the bed with the ends bent and the feet facing each other.

Hold your feet with both hands, straighten your spine, and keep your heels close to the perineum.

  Step2 Inhale, exhale and bend your body forward. Place your forehead on the floor and keep breathing normally for one minute.

  Tip: Try to keep your knees as close to the bed surface as possible, and then straighten your legs and relax your hips.

  Efficacy: This posture can strengthen abdominal organs, strengthen kidneys, activate the entire spine, and improve digestive function.

At the same time, the heart and abdominal organs can be massaged to fully relax the spirit.

  Part 2 step1 Sit on the bed, straighten your legs, grab your toes with both hands, and straighten your spine.

  Step2 Inhale, exhale and bend your elbows at the same time, keep your body close to your legs, and keep your forehead close to stepping on.

Breathe normally for at least one minute.

  Tip: Pay attention to keep your feet straight, and place your forehead close to you.

  Efficacy: This posture can quickly eliminate back pain, low back pain and hip pain caused by sedentary; in the reverse, the liver and spleen are strengthened, muscles are strengthened, and shoulder and neck fatigue are effectively relieved.

  Part 3step1 Put your right leg on your hip, and your left foot across your right knee so that your left foot is in front of your right knee; sit on the bed with your spine straight.

  Step2 The right arm is closed on the outside of the left thigh. Inhale, exhale and turn the abdomen, shoulders, and head to the right. Breathe normally and keep your eyes on the left rear side.

  Tip: When turning, keep your spine straight and pay attention to balance.

  Efficacy: Soft and flexible spine, tibia girdle, strengthen abdominal blood circulation and relieve back pain.

  Part 4 step1 Keep your knees upright with both hands on your knees and relax your waist and hips.

  Inhale step2, sink back, look up at smallpox.

  Step3 exhales, the back arches, the spine rises, and the chin receives the chest.

Repeat the overall action ten times.

  Tip: Be sure to do it in conjunction with breathing, slow down the speed, the effect is more obvious.