Ten minutes of slimming yoga before going to bed, we still have some things to pay attention to when warming up. People who don't exercise regularly should pay attention to these points. If you keep exercising, you may grow taller. This exercise is something we often do. Let me show you the benefits of slimming yoga for ten minutes before going to bed.

The first trick of slimming yoga ten minutes before going to bed 1

Using the action of hugging your knees can increase the softness of your legs and whole body, make your body feel more relaxed, and make fat burn more easily.

1. Bend your feet, put your hands on your knees and keep still for about ten seconds. Then put your feet down, fold your knees repeatedly and exercise your pelvic muscles.

2. Then, put your hands between the bent legs, hold the attached soles of your feet, and use the force of pulling the soles of your feet to draw the lower plate closer to your body for about ten seconds.

The second move

Sleep is a kind of exercise to relax the whole body, but it is essential to prepare in advance to make the body completely relaxed during sleep. This set of movements is to help your body warm up and relax, from fingers to toes, from shoulder and neck stretching to the rotation of spine and pelvis, which will have a good sleep-helping effect.

1. Relax and stand up straight on the sofa (or bedside), hold the chair back (or bedside) with your left hand, and straighten your right hand upward, and adopt a posture with your feet together.

Step forward with your left foot and pull forward. At this time, the tip of your right foot naturally rises and touches the ground. Looking at the left side of the chair back with your head, your eyes naturally look down and focus on your left hip. After four deep breaths, try again on the other side.

The third measure

This is an action that makes the whole body move. Take all parts of the body as a pendulum, draw an arc with your left hand and draw a circle like a second hand, and slowly complete the action according to the rhythm of your breathing.

1, bend your left foot after lying flat, and put your hands on your left knee first.

2. The left hand is shoulder width, the head turns to the left, and the eyes are focused on the palm of the left hand. Originally holding the right hand of the left knee, press the left knee to the right side of the body in the opposite direction and turn the body.

3. Inhale and let your left hand start to circle counterclockwise.

4. When the left hand draws to the top of the head and then draws to the right, the head will drive the strength of the shoulder and neck to follow the gesture to turn right.

5. At this time, the body has been completely lying to the right. When the left hand draws an arc to the left knee position, you can continue to complete the circle drawing and practice it several times. Then turn the other side of the body to complete this action.

The fourth move

This set of movements can achieve a simple effect of burning whole body fat, all the bones and muscles of the whole body are stretched, and you can definitely sleep more sweetly at night. After practicing several times, you will feel the movement of the waist and spine, and also promote the blood circulation of the whole body.

1, stand still, with your feet shoulder-width apart and your hands hanging down naturally.

2. The head leans forward slightly, the shoulder blades bulge, and the body is ready to bend. Let your body bend one by one, just like the common spiral shells on the beach.

3, the curvature of the body bending, from the head to the shoulders, the waist and buttocks arched, while the thighs and knees slowly bent inward.

4. Bend your body downward, hold your hands on the ground, your legs can be moderately bent again, and the back of your thighs can be relaxed (just do what you can, don't force it).

5. Support the ground with both hands, stride backward with your left foot and forward with your right knee. The back line of your body should extend in the same direction as your left leg and breathe evenly.

6. Keep your hands on the ground, but your hips will hold your body up. You feel that the highest point of your body is your hips, and the lines from your hips to your shoulder blades, head and arms are kept in a straight line. Take two deep breaths. If the back of the leg is tight, you can bend your knees slightly.

7. Then swing back to step 5, but at this time, the left foot moves forward and the right foot extends backward.

8. Go back to step 4, with your hands still on the ground, your legs close to your hands, and focus on the legs that support your body.

9, the body up, ready to stand back to the original posture of the preparatory action, like the recovery action, let the body bend slowly like a cannonball, roll up your spine and relax it.

10. Finally, go back to the preparatory action of the original step 1, take a good breath, and then repeat this action.

Ten minutes of slimming yoga before going to bed 2 1, inverted variant

A, lie flat on the ground, stretch your hands backwards, spread your five fingers close to the ground on both sides of your head, tighten your abdomen, keep breathing evenly, and slowly lift your body until it looks like a fallen dog;

B, inhale, using the strength of the arm, quickly straighten your legs, adjust your posture, keep your body balanced, straighten your left leg backwards, and bend your right knee backwards;

C, keep the action for 30s, change the other side to practice, and repeat the action for 5 times.

2, head and elbow inversion variants

A, lying flat on the ground, abdomen tightening, stretching backward, forearm close to the ground, placed on both sides of the head, spine straight, upper torso slowly upward, adjust posture, and support the ground with the head;

B Inhale, put your legs together, and use the strength of your waist and hips to quickly stretch your legs upward to keep breathing evenly.

Step 3 camel

A, kneeling on the ground, the calf is close to the ground, the thigh is vertical to the ground, the abdomen is tightened, and the upper body slowly leans back until the abdomen is parallel to the ground.

B, head back, hands reaching back to touch your feet, instep close to the ground, elbow straight, breathing evenly;

C, keep the action for 30s, change the other side to practice, and repeat the action for 5 times.

4. One-legged squat prayer

A, keep squatting, tighten the abdomen, slowly lean forward, put your hands together on your chest, and look straight ahead;

B, the left knee is bent, the left palm is placed on the right hip, and the right palm is slowly lifted to maintain the balance of the body;

C, keep the action for 30s, change the other side to practice, and repeat the action for 5 times.