Yoga is suitable for bedtime practice and is a good choice to relieve anxiety and improve sleep. Stretch continuously and gently, breathe slowly and steadily, move slowly between different positions, and don't go in and out suddenly. Let's take a look at yoga moves suitable for bedtime.
Yoga moves are suitable for bedtime 1 1, and meditation is adjusted.
Choose a comfortable sitting position with your knees below your groin. Put your hands on your knees naturally, keep your pelvis straight, keep your spine straight, bend your waist naturally, close your eyes and breathe abdominal for 3~5 minutes. Abdominal breathing has the function of calming the mind, especially suitable for yoga pranayama before going to bed.
2. Relax your shoulders and neck.
On the basis of the original sitting position, exhale and bow your head, and find the clavicle with your chin. Inspiratory decrease; Exhale, raise your head and face the ceiling. Inspiratory decrease; Exhale the left ear to find the left shoulder, and inhale to restore. Exhale the right ear to find the left shoulder, and inhale to restore. Relax your shoulders, relax your body and move slowly. Stay 2-3 breaths in each direction.
Step 3 sit on your side
On the basis of the previous step. Inhale and raise your left hand over your head. Exhale, the left arm drives the body to bend to the right, and the eyes look at the direction of the left arm. Keep breathing for 3~5 groups and practice back to the front and back. Don't leave your left hip on the ground and shrug your shoulders. If you feel uncomfortable after sitting for a long time, you can change your legs.
4. Sitting angle type
On the basis of simple sitting posture, open your feet to your own extent. Inhale, stretch your spine with your hands above your head, and exhale and bend forward to your own extent for 2-3 minutes; This pose stretches the inside of the leg, dredges the liver meridian and maintains the liver.
5, flexible spine
Sit on the mat, knees bent, feet together, palms on the ground. Put your hands on the back of your knees. Inhale, lean your pelvis forward, open your chest, shoulder back, and look up. Exhale, tilt your pelvis back, use your chest and back, and lower your head. Cooperate with breathing and complete it dynamically for 5~8 times. In fact, it is the cat-and-cow posture of sitting posture. Flexible spine is the best and simplest posture.
6. Bridge type
Lie down, lie on your back on the mat, bend your knees and step on the ground with your feet. Put your hands on your sides naturally, inhale, lift your hips up and keep breathing for 3~5 groups; Decreased exhalation. Cooperate with breathing. Group10 ~15; Open the groin and open the front side of the body.
Yoga moves suitable for bedtime practice II. Ten minutes of yoga before going to bed
1, Badha Konasana
First, sit on the bed, bend your knees and face each other. Grasp your feet with both hands, straighten your spine, and keep your heels close to your perineum. Then when inhaling, raise your head and stretch your spine. When exhaling, bend forward, stick your forehead on the bed surface as much as possible, and keep breathing normally for one minute. This kind of exercise can effectively regulate the kidney, prostate and bladder of human body, which is also very beneficial to women's health.
2. Spinal torsion type
First put your left leg on your right hip, and your right foot crosses your left knee, so that your right foot is placed in front of your left knee and your spine is straight, so that you can sit on the bed. When inhaling, raise your arms horizontally and stretch your spine. When exhaling, twist your abdomen, shoulders and head to the right, put your hands together on your chest and keep breathing normally. Then switch to the other side. It should be noted that you must pay attention to balance when turning.
3. Cat stretching
First, support the bed with both hands and knees, keep kneeling, and relax your waist and back. When inhaling, the back sinks and looks up at the sky. When exhaling, the back arches up, the spine pushes up, the chin presses against the collarbone and looks down at the abdomen. This action can make the human spine more flexible and soft, and can also beautify the shape of the buttocks.
Second, weight loss yoga posture
1, weight-loss yoga posture 1: snake shape
Prone preparation, put your hands in front of your shoulders, inhale slowly, and the head drives the upper body to lift to the maximum, breathe naturally, keep it for as long as possible, exhale, relax and recover.
2, weight loss yoga posture 2: grasshopper style
Get ready on your stomach, put your hands back and clench your fists. Inhale slowly, lift your legs hard, grasp the center of gravity with your head, chest and chin as fulcrums, breathe naturally, try to keep it for a long time, exhale, and slowly put down your legs.
3, weight loss yoga posture 3: twist
To prepare for sitting posture, hold your right hand on the instep of your left foot, put your left hand on your left hip, exhale, twist your upper body to the left to the maximum, hold it for 15 seconds, and restore it downward.
4, weight loss yoga posture 4: open your legs
The legs are naturally separated to the maximum, the whole spine is upright, and the hands are supported on the ground. Exhale slowly, move your upper body forward, let your forehead, chin, chest and abdomen lean gently on the ground, breathe naturally, and keep this posture as long as possible.
5, weight loss yoga posture 5: Shoulder handstand
Prone preparation, exhale, press straight legs together to face, bend elbows and waist with both hands, bend knees straight up, keep chest and abdomen breathing for 60 seconds, and slowly recover.
6, weight loss yoga posture 6: bird king style
Squat down, the left knee is placed on the right knee, and the left calf is wrapped backwards until the left toe hooks the inside of the right ankle, the left elbow is bent on the chest, and the left elbow is placed on the right elbow. Wrap your right arm around your left arm to the right, put your hands together in front of you, stretch your breath, and slowly squat down to the maximum for 20 seconds. Exhale, relax and recover.
7, weight loss yoga posture 7: half lotus stretching on one leg
Inhale and put your right foot on the root of your left leg with both hands. Exhale, the upper body leans forward, the left palm falls to the ground, and the breathing is natural and smooth.
Yoga movements suitable for bedtime practice 3 First, can yoga before going to bed lose weight?
Of course.
Yoga before going to bed can not only lose weight, but also help us cultivate a good mood and temper, which is more conducive to sleep.
Yoga before going to bed is very soothing. With some soft music, people can relax physically and mentally. For some women who are usually stressed, this is indeed a very good decompression exercise, which can calm our emotions and gain inner peace.
Yoga is a kind of exercise, which naturally has the effect of losing weight and shaping body.
While practicing yoga, combined with deep breathing, it can help the body expel some toxins and improve the vitality of the body, which is not only physical beauty, but also help us improve our temperament, be more confident and more dazzling.
Some people will doubt this. How to link yoga with eyesight and hearing? In fact, it has long been found that yoga movements and postures can improve the condition of the neck and improve eyesight and hearing.
Second, the analysis of yoga movements before going to bed
1, spinal torsion type
Step 1: Put your left leg on your right hip, then cross your left knee with your right foot, put your right foot in front of your left knee, and sit on the mat with your back and spine straight up.
Step 2: Inhale, raise your arms horizontally and stretch your spine. When exhaling, twist the abdomen, shoulders and head to the right, and put your hands together on your chest to breathe evenly.
Note: The spine must be kept straight and the body balanced. This action can effectively relieve the fatigue of the day.
2. Lizard style
Step 1: Put your knees together, kneel on the mat (or bed), inhale and lean forward so that your chest and abdomen are attached to your legs and your forehead is attached to the bed.
Step 2: inhale and look up, slide your arms forward and straighten your arms. Step 3: Exhale and tilt your hips, chest and chin against the bed. Breathe gently and evenly, and keep breathing 4- 12 times.
Note: the center of gravity should be shifted to the chest and the shoulders should be relaxed. This action can remove excess fat from the shoulders, and stick to it to correct hunchback.
3. Sitting angle type
Step 1: Sit on the bed, straighten your feet, then straighten your knees as far as possible and hit your legs to the maximum angle.
Step 2: Inhale, stretch your arms upward, and straighten your spine and back.
Step 3: Breathe forward slowly with your arms and upper body, and stick your abdomen, chest and chin on the bed surface in turn. Keep breathing for 4- 12 times or more, and keep the spine stretched.
Note: this action can thin the waist and make the leg shape more beautiful. It can also change the symptoms of irregular menstruation.
5, cat stretching
Step 1: Support the bed with both hands and knees, keep kneeling and relax your back.
Step 2: Inhale, sink your back and look at the ceiling slowly.
Step 3: when exhaling, arch your back upwards, tilt your head to your abdomen and press your chin against your collarbone. This action is repeated about 10 times or more.
Attention: Pay special attention to breathing evenly, cooperate well and try to slow down. This action can help slim the waist and relieve back pain.
Third, the benefits of practicing yoga.
1, shaping women's perfect figure
Through yoga posture and persistent practice, you can make significant changes in your body. Such as bodybuilding chest, beautifying chest curve and preventing breast sagging; Soft waist; Beautify the buttocks: avoid gluteal muscle sagging and beautify the buttocks.
2. Prevention of chronic diseases
Yoga can stimulate internal organs of the body, further promote blood circulation, stretch stiff muscles and make joints flexible. Balance gland secretion, strengthen nerves and prevent chronic diseases of the body.
3, eliminate tension and fatigue
Yoga breathing, through conscious breathing, can eliminate waste gas and virtual fire in the body and eliminate tension and fatigue.
Step 4 stay young
Yoga's complete breathing method can delay cell aging and make cells rosy. Yoga can also adjust the mood, so that people are often in a state of peace and happiness. The postures of twisting, squeezing, stretching and pulling in yoga practice can dredge the meridians and qi and blood of the whole body, activate the functions of viscera, input the upward vitality of life into the body, and keep people young forever.
Step 5 lose weight
Most obese people eat too much. Through yoga practice, you will have stronger control in the face of food temptation. However, it is not very effective to lose weight only through yoga posture and aerobic exercise (running, swimming, cycling, etc.). ) in order to achieve good results.
6, training attention
Yoga regulates the disordered mood by regulating the blocked airflow in the body. When the mind calms down because of irritability, depression and stress, attention will become more focused and insight will become more profound.
7. Relieve psychological stress
Use yoga to exercise and relax, focusing on stretching and strengthening body muscle lines. When the body and mind are completely relaxed and concentrate on stretching their limbs, they can release their emotions, make people have positive thoughts, and gradually reach the realm of "relaxing and calming down" and "integrating body and mind". Yoga's complete breathing method can strengthen abdominal organs, control breathing speed, regulate autonomic nerves, control heart rate and relieve tension.