It is no problem to do these five yoga poses before going to bed. It is possible to grow taller if you keep exercising. Simple exercise can also help us to exercise and keep healthy, so it is no problem to do these five yoga poses before going to bed. The following is what I prepared for you. I hope you will like it and help you.

Doing these five yoga poses often before going to bed will make your legs thinner. Yoga | Yoga life, I still need you.

The first group: expelling wind

First, find a flat ground, a yoga mat or a bed and lie flat. Before lifting your knees to your abdomen, put your hands around your knees for about 15 seconds, then alternate your feet and do five movements in each group.

▎ This action will completely relax the muscles of your feet, and you will feel the muscle lines in front and back of your thighs tighten.

Group 2: Bridge types

Lie flat with your hands on your sides, keep your hips in a straight line with your waist, hips and thighs for about 15 seconds, then relax and continue to do it for 5 times.

▎ This action can not only stretch the muscles in the front of the thigh, but also improve the pain of the intervertebral disc bone, making the muscles in the buttocks more compact.

The third group: supine leg lifting

Lift your knees and bend your legs, put a towel on the soles of your feet, pull both ends of the towel by hand, then lift your feet and straighten your legs as much as possible to fully stretch your thigh muscles. Do two groups on each leg, and do it 20 times in each group.

Group 4: Badha Konasana.

When sitting on a flat plate, put your feet together with the soles of your feet, press your knees down as far as possible, and then slowly press your head and back to the soles of your feet. Remember to press your back down as much as possible, not just your head! There are 2 groups, each group 10 times.

▎ In this way, the muscles on the inner thigh can be tightened. If you want a gap between your legs, you must rely on this action!

The fifth group: cow face modeling

After sitting down, do the action around your feet, put your right foot on your left foot, put your knees in your hands, then press your back and bow your head. Remember to stick your back as close as possible to your legs, then alternate your left and right feet, and repeat each group for 5 times.

This action can tighten the muscles outside the thigh.

The action is not difficult, everyone can follow it, in order to show good-looking long legs in summer! Fight!

As we all know, when a woman reaches the age of 30, her physical function will decline. A woman who knows how to keep in good health will notice that her skin is not as good as before. In fact, it is very simple to make her skin white and rejuvenate. Paying attention to the following points can help us improve our body functions and make our skin beautiful from the inside out. In addition, by practicing yoga poses, we can adjust our body balance and make us beautiful and young.

Many people may wonder, why thirty? Because 30 years old is a healthy barrier for us women, when people reach 30 years old, a lot of collagen in the body will die. If you don't pay attention to maintenance, your skin will lose its elasticity and luster.

Others say that once a woman is over 30 years old, she will reach the peak of physical development, which is also the golden age of her life.

This can be said to be an irresistible natural law, and aging began to patronize their bodies: wrinkles began to appear on their faces, their bodies gradually gained weight, their skin became rough, their faces gradually lost their apple-like pink, and their bodies began to show some disharmony.

Especially for our female friends who are busy with their careers, great work pressure will also accelerate the passage of collagen in the body, produce a lot of free radicals, and make our bodies more fragile.

Free radicals are often an important cause of aging; Because they are very busy and have little time for outdoor sports, they get fat easily. Therefore, diet adjustment is the best way to keep healthy.

Yoga tip-Doing this will make your skin more hydrated.

1, eat more fresh fruits and vegetables.

Fresh vegetables and fruits are rich in vitamins and trace elements, especially vitamins E and C, which can remove free radicals leading to aging in time. If you can eat it every day, you can make your skin grow back.

Step 2 supplement calcium

Eat more foods rich in calcium, such as laver, sesame, black fungus, black beans and so on.

3. Drink plenty of boiled water

We suggest that you replenish water and promote the detoxification of our body. In addition, nutrients in water are also essential elements for our skin. Drinking more boiled water will make our skin tender and whiter, so everyone must remember to drink more boiled water!

How much should I drink? Water is one of the essential nutrients for human body. Drinking 1~2 liters of water every day can not only keep your body energetic but also make your skin delicate.

Yoga diet-teaches you how to eat younger and healthier.

1, have a good breakfast

It is recommended to eat food containing high-quality protein for breakfast; Avoid fruit juice, honey, jam and chocolate bread, because they will weaken the intestinal function and make people sleepy and lose their vitality all day.

A wise choice is bread and butter, whole wheat or fresh fruit with grains and protein, but not fruit juice and nuts such as almonds and hazelnuts.

2. Choose foods rich in protein for lunch.

Including beans, dried fruits, etc. Eat some vegetables and low-sugar staple food at the same time to provide energy. Eat as little raw food as possible after the first course.

Try to get into the habit of eating a whole seasonal fruit for dessert.

3. Avoid eating red meat for dinner.

Red meat provides too much energy and takes a long time to digest.

Food is too oily and sweet, or a lot of starchy food is not easy to digest.

Vegetables and fruits are the easiest to digest, plus some calm, low-sugar staple foods: brown rice, pasta and so on.

This is very important: put down your mobile phone and do some exercise, such as yoga.

Many research results show that regular exercise can strengthen the physiological function in the body and ensure the continuous operation of important chemical processes.

Women who exercise regularly have higher "good cholesterol" (HDL) content, lower blood pressure and lower probability of heart disease or stroke than women who exercise little.

Among many sports, how to choose the one that suits you? If you want a 30-year-old woman to practice yoga, you can reduce facial wrinkles and produce a natural "face-lifting" effect.

This is mainly because of handstand. Our usual upright posture urges gravity to pull the muscles down. Over time, facial muscles are expelled from the phenomenon of collapse.

Standing upside down for a few minutes every day, we can reverse the effect of gravity and make it a boost to our rejuvenation, so that facial muscles will not relax, it will reduce wrinkles and naturally flatten the skin.

Yoga handstand posture not only has a good cosmetic effect on the skin, but also can restore the original color of gray hair and delay the discovery of gray hair. This is because handstand increases the blood flow to scalp hair follicles.

This posture increases the elasticity of muscles, relieves the pressure of blood vessels and nerves in muscles, and makes more blood flow to scalp muscles. Below, let's learn about the practice method of handstand yoga with everyone!

Inverted type

Action decomposition

Make fresh blood flow on the face, make the head awake, improve attention, have the functions of beautifying and eliminating fine lines, and make the skin ruddy and shiny.

Promote blood circulation, make calves and waist thinner, and relieve venous tumors. Strongly stimulate the intestine, relieve constipation and dysmenorrhea, and expel toxins from the body. Stimulate the thyroid gland and promote metabolism in the body.

For us office workers, practicing handstand can also relieve body stiffness, and persisting in practice can make the skin more elastic.

Key points of posture

Sit on the yoga mat in a kneeling position and bend down normally.

Put your arms in front of your knees and hold your forearms (position your arms). On this basis, the forearm is straight forward.

Hold your body slightly with your hands crossed, with your head on the inside of your hands, your head on the ground, and your head on the inside of your hands.

Keep your forearm as close to the ground as possible, slowly lift our hips, straighten your legs after reaching the highest point, and then slowly lift your heels.

Point your toes to the ground, and slowly move your feet forward to the position close to your head until your back is perpendicular to the ground. The position of the lower abdomen tightening.

Spread your body's center of gravity between your arms and your head and keep your center of gravity stable. At this time, your knees are slightly bent.

Lift your feet off the ground and keep your knees as close to your chest as possible to feel the balance of your body and breathe evenly and smoothly.

When the body is stable and not swaying back and forth, slowly straighten your legs up and straighten your instep.

Toes pointing to the ceiling, body completely perpendicular to the ground, breathing smoothly. Try to keep it for more than 30 seconds.

The specific time depends on your own practice. Don't force it. After you have mastered it completely, you can increase the duration. In the process of falling, bend your knees first, and then put it down slowly. Don't just put your legs down. You can relax in several groups like a baby and get up slowly.

point out

Head-up posture is a difficult posture, which requires the body to have a corresponding practice foundation, such as strong abdominal and arm strength and strong core control ability. Friends who have just started practicing should pay attention to safety and practice against the wall first.

Function of Lotus Shoulder Inverted Variant in Yoga

Improve the sense of balance (you may not be able to stand up at first) and enhance the energy circulation in the pelvic area.

Variant practice of lotus shoulder handstand in yoga

Action decomposition

Lie on your back on the floor and pay attention to your legs bent at right angles.

Relax and breathe in. Turn your abdomen so that your pelvis is off the ground, your knees are on your forehead, and your feet are up.

Precautions for this operation

While completing this step, if you are a beginner, please hold your waist with your hands while you are abdomen. Of course, if you practice often, you can always keep your hands on the floor.

The following actions, whether novice or proficient, should be taken seriously.

Please hold your waist with your hands and bend your elbows as 90 degrees as possible.

It's best to put your elbow directly under your body and don't throw it outward, because it will put too much pressure on your elbow.

Inhale. Now keep your legs as straight as possible and return to the state of standing on your shoulders. Now, when the body is stable, let your legs slowly fold into a double lotus state.

Exhale slowly so that your thighs are facing your face and upper body. Keep your legs and torso at 90 degrees. Keep this position as long as you think you can.

Inhale. Slowly loosen your legs and then go back to the second step and exhale slowly. Relax slowly and rest on the floor.

Plough type

Ploughing and shoulder handstand have similar effects, and at the same time, they can stretch the back and contract the abdomen more effectively, which is more effective in enhancing the visceral function of the abdomen and relieving back pain.

Action decomposition

Lie on your back, palms down. Tighten your legs, lift up and push up your back, and support your back with your hands.

Put your legs over your head, touch the ground with your toes, straighten your legs and extend the back of your legs.

Continue to stretch back and put your feet on your back. Hold our fingers tightly and keep our arms straight. While keeping the arms and legs extended in opposite directions.

One-legged shoulder handstand

One-legged shoulder handstand yoga is a yoga pose with a difficulty coefficient of only 5.

You can say it's a variant exercise of inverted shoulder, and you can also think it's a variant exercise of plowing.

This action is not complicated, but it needs more efforts to be perfect.

Pay special attention to the position of the raised leg.

The effect of one-legged shoulder handstand

This kind of exercise can promote the return of blood and lymph and provide fresh nutrition for brain cells.

It can improve the function of thyroid gland and parathyroid gland, relieve nerve pressure, and is one of the six effective forms of yoga to improve sleep.

Warm-up action

Relax and concentrate. Breathe twice. First, complete the first shoulder handstand, stand your legs up as far as possible and keep your back straight.

Exhale and slowly lower your left leg to your head so that your left foot can step on the floor above your head. Be sure to straighten your legs as much as possible. Hold this action for 30 seconds.

Several points to pay attention to at this time

If you are unstable, you can hold your waist with your hands and put your elbows in the middle of the mat as far as possible, not on both sides.

In order to reduce the pressure on the elbow, it is generally difficult to straighten the right leg in the primary practice, and it will tilt in the direction of the head, so the primary practitioner should not care about keeping it.

For advanced practitioners, of course, the straighter the better.

Inhale, raise your left leg again and close to your right leg, and return to the state of shoulder handstand. Exhale, bend your knees, hang your knees on your forehead, relax slowly and rest on the floor. Don't look up when restoring.

To sum up, as long as we all adhere to the above methods, we can have healthy and good skin. Of course, no matter what method, we need to stick to it. I share many yoga poses with you today, and hope you can learn something from them. Yoga helps you lock in your age and become more and more beautiful.