Yoga before going to bed can't be forgotten. There are a lot of stretching movements in yoga, which can take care of the muscles and joints of the whole body, improve physical fitness and enhance human resistance. It is also a way to enjoy life. Let's take a look at bedtime yoga.

I can't forget yoga before going to bed 1.

Practice steps

First, sit in a sitting position, with your hips back on your heels and your instep touching the ground. Then the upper body should lean forward, so that the forehead touches the ground and the arms are straight.

This yoga action requires all our attention. Persisting in practice can greatly improve our adaptability, relax and stand upright, separate our legs slightly, raise our arms first, and then lean back as far as possible.

Then pause for a moment, then immediately bend forward, move your hands down, let your hands touch your feet as much as possible, pause for a moment, and then return to your original position.

Fish behavior decomposition

Take a supine position and then stay relaxed. While exhaling, put your hands around your elbows and raise them above your head until your elbows touch the ground.

Breathing point

Hold your body up when inhaling, and keep breathing for a long time in the last position.

Feel the strength of the back and the stretching from the abdomen to the neck.

Second, the inverted type

working methods

This action can be done by lying on your back, putting a pillow on your hips, then sticking our legs straight to the wall, and then keeping this posture for about 2-5 minutes.

efficacy

Handstand exercise can help us promote blood circulation throughout the body. Sticking to such exercise can help us improve the quality of sleep. I hope everyone will keep practicing.

Practicing this formula before going to bed can also help us to eliminate edema in the legs and promote blood circulation throughout the body, which has a good physical therapy effect on us sedentary people.

Then, slowly inhale to center the head and neck, and then bend the neck to the expiratory side, so that the right ear is as close as possible to the right shoulder, not in a hurry.

Inhale and restore the center. Exhale, bend the neck sideways, make the left ear as close as possible to the left shoulder, inhale and restore the center.

Exhale and turn your neck right to the limit. Inhale and restore the center. Exhale and turn your neck left to the limit.

Inhale, restore the center, and continue to surround the neck, so that the neck can move as much as possible within 360 degrees. Inhale when surrounding 180 degrees upwards, and exhale when surrounding 180 degrees downwards. Breathe and breathe exactly 360 degrees.

Third, tiger style.

general idea

Tiger pose is a very simple yoga movement. Practicing the tiger pose can effectively relieve our nervous mood, and it is also helpful for stovepipe and thin buttocks. Office workers are advised to practice more!

In kneeling position, stretch one leg backward and raise the arm opposite to the leg. Keep your body balanced.

efficacy

Strengthen the back, legs and knees, relieve lumbosacral pain and help us promote sleep.

Yoga before going to bed can't be forgotten. 2 Some problems that beginners of yoga need to pay attention to.

Evaluate your situation first.

If you know whether you have high blood pressure, heart disease, cervical injury, disc herniation or physical injury, you should tell your teacher to avoid actions that may cause danger.

Beginners seeking professional guidance

Beginners should avoid practicing yoga alone, choose a yoga teacher with a professional license, choose a suitable course, and warm up well before practicing. Do what you can, and stop immediately if you feel uncomfortable.

Be careful.

Jian Hanning, a physical fitness coach, demonstrated the following five dangerous yoga moves, reminding beginners to do it under the guidance of a professional yoga teacher and never practice it alone.

Keep your shoulders steady and don't shake.

Taboo: Not applicable to disc herniation, cervical spine injury and yoga beginners.

Step 1

Lie flat, feet together, hands flat on your sides, knees bent, and lift your ass with abdominal strength.

Second step

Bend your elbows, support your lower back with your hands, keep your knees bent and lift them over your body.

Third step

After making sure your body is stable, straighten your legs to the ceiling, press your chin slightly on your chest and neck and extend to the top of your head, keep breathing for several times, and then slowly descend back to the ground.

Note: If you can't do the third step, don't be forced, just do the second step.

Yoga exercise is a gradual process. Don't be too hasty when playing. You should choose the exercise mode that suits you according to your own situation. There are many forms of yoga, some of which are too difficult and require very high flexibility of the human body. This pose is not suitable for newcomers to exercise.