Yoga before going to bed has 10 movements. A few minutes of yoga before bed can improve sleep. Doing simple yoga for ten minutes before going to bed every day can effectively remove excess fat from shoulders, adjust shoulder lines and improve hunchback. The following is 10 bedtime exercise.

Yoga before going to bed 10 moves 1 moves 1:

Stand by and get out of bed, feet apart and hip width apart.

Inhale, stretch your hands up, exhale, and bend forward and down.

Put your hands on the bed and stretch your back.

Bend your left knee and keep breathing for 5-8 times.

Bend your right knee and keep breathing for 5-8 times.

Repeat exercise 2-3 groups.

Action 2:

Sitting on the bed

Inhale and raise your right arm above your head.

Put your left hand outside your right knee.

Exhale and bend to the left.

Keep breathing for 5-8 times and switch to the other side.

Action 3:

Chengdu yoga

Kneel on the bed and put your head in your hands.

Inhale, open your chest and move forward.

Inhale, including holding out your chest, and repeat the exercise for 5-8 groups.

Action 4:

Kneel on the bed, legs apart slightly larger than hips.

Exhale, bend forward and downward, and stretch your arms naturally.

Relax completely and keep breathing for 5-8 times.

Action 5:

Kneel on the bed with your left leg forward.

Bend your left knee, straighten your right leg and lie prone forward.

Lie on the pillow and keep breathing for 5-8 times.

Switch to the other side

Action 6:

Lie on your back in bed with your knees bent close to your abdomen.

The legs are slightly larger than the hips.

Hold your feet with both hands and keep breathing for 5-8 times.

Action 7:

Lie on your back in bed with your knees bent close to your abdomen.

Put your left leg on it and cross your legs.

Hold your feet with both hands and keep breathing for 5-8 times.

Switch to the other side

Action 8:

Lie on your back in bed with your hands open at your sides.

Bend your knees close to your abdomen, exhale and twist to the right.

You can put a pillow between your legs.

Keep your shoulders on the bed and bend your elbows.

Palm up, turn your head and look at the fingertips of your left hand.

Keep breathing for 5-8 times and switch to the other side.

Action 9:

Lie on your back on a pillow or folded quilt.

Bend your knees, put your feet together, and open your knees to your sides.

Put your hands at your sides, palms up.

Close your eyes and keep breathing for 5-8 times.

Or longer.

Action 10:

Legs or legs and hips against the wall.

Lie on your back in bed with your hands at your sides.

You can also put a pillow under your hips.

Relax your legs, relax your whole body and relax your brain.

Keep breathing for 5-8 times, or longer.

Yoga 10 bedtime action 2 first, baddha konasana.

The role of yoga before going to bed: keeping the kidneys, prostate and bladder healthy; At the same time, it is also very beneficial to women, which can regulate irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.

Step 65438 +0: Sit on the bed, bend your knees, and the soles of your feet are opposite. Grasp your feet with both hands, straighten your spine and keep your heels close to your perineum.

Step 2: Inhale, raise your head and stretch your spine. Exhale, lean forward, keep your forehead as close to the bed as possible, and keep breathing normally for one minute.

Note: Try to keep your knees close to the bed surface. After the action, straighten your legs and shake your legs to relax.

Second, the spine is twisted.

The effect of yoga before going to bed: it can quickly eliminate backache, backache and hip pain caused by sedentary; In torsion, it can strengthen neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, and correct bad postures such as hunchback and shoulder buckle. Nourish the nervous system.

Step 1: Put the left leg on the right hip, and cross the left knee with the right foot, so that the right foot is placed in front of the left knee; Stand up straight and sit on the bed.

Step 2: Inhale, lift your arms horizontally and stretch your spine. Exhale, twist the abdomen, shoulders and head to the right, and put your hands together on your chest; Breathe normally and look to the right rear.

Note: When rotating, keep the spine straight and balanced.

A few minutes before bed yoga can improve sleep.

Third, the cat stretches.

Efficacy: Soft and elastic spine, reduce waist fat, beautify hip shape, strengthen abdominal blood circulation and relieve low back pain. Treat dysmenorrhea and correct irregular menstruation.

Step 1: Support the bed with both hands and knees, keep kneeling and relax your back.

Step 2: Inhale, sink your back and look up at the ceiling.

Step 3: Exhale, arch your back, push your spine up, look down at your abdomen, and put your chin against your collarbone. Repeat the whole set of movements for ten rounds.

Note: Be sure to do it with breathing, and slow down, the effect will be more obvious.

Fourth, lizard style.

The role of yoga before going to bed: relieve physical fatigue and remove excess fat from shoulders. Correct hunchback, buckle shoulders and beautify shoulder line. Improve constipation.

Step 1: Put your knees together, kneel on the bed, lean forward with your upper body, your chest and abdomen against your legs, and your forehead against the bed.

Step 2: Inhale, raise your head, slide your arms forward and straighten your fingers.

Step 3: Exhale, stick your chest and chin on the bed as far as possible, tilt your hips, and stick your armpits down on the bed as far as possible.

Step 4: Breathe gently 10- 15 seconds.

Note: when moving the body, the muscles of the big arm are always tight, the center of gravity moves to the chest, the shoulders are relaxed, and the chest is close to the ground; Always keep your thighs perpendicular to the ground.

Yoga before going to bed 10 action 3 lizard pose

This posture is a good hip-opening posture. If you are a runner or a sedentary person who sits in an office all day, this posture is very suitable for you.

* Start with the dog or all fours.

* Step forward with your right leg.

* Put the back knee on the mat, and then put the arm on the inside of the front leg.

* In order to get full recovery benefits, I suggest using yoga bricks to relax your forearms, or you can lay your palms flat on the floor.

* Leave three minutes on each side, then take a deep breath, concentrate on breathing, and try to relax this posture.

Dewei Konasana

This posture is a good way to stretch your hamstring before going to bed, and it can also calm you down when your head rests on the yoga brick.

* Keep your feet open and try to make them feel comfortable.

* Put a yoga brick in front and put it on the highest side.

* Put your forehead on the yoga brick and put your third eye directly on the brick.

* Hands can be placed on the floor, hung or put behind your back (as shown above).

If you don't have a yoga brick, let your arm hang freely or grab the opposite elbow. This posture is very beneficial before going to bed, because your head is lower than your heart, so blood will rush to your brain to help clear your negative emotions. Try to keep this posture for five minutes and keep breathing evenly.

Sit and bend forward with support.

Sitting forward and bending over can stretch the back of the whole body. This recovery method enters your sympathetic nervous system by opening your back and heart. Let your head rest on the yoga brick, and you will feel the tension inside the scapula released.

* Walking posture with a cane.

* When you bend forward, let your hips press against the ground.

* Put a yoga brick on your calf to rest your forehead.

* Hold this position for 3 to 5 minutes, and don't forget to take a deep breath!

Supine hero style

If your hip flexors are tense, or if your knees and ankles have been injured, this posture may be a little strong. You can use yoga bricks, pillows or folded blankets.

* Sit down with your feet apart and lean back slowly.

* If you have a yoga brick or mat between your feet, put your ass on the mat, put your knees on the mat, and then start to lean back.

* You can stay here (or rest on your palm to make it gentler) until you feel a little stretched. Remember that these postures are restorative!

* This posture helps to open your chest and let love flow into your soul before you can have a good sleep.

Supported bridge types

The bridge is a good posture, which can alleviate the waist problem before going to bed.

* Lie on your back and bend your knees so that your feet are close to your hips. You can hold your ankle.

* Hips up to the sky, arms at your sides.

* Put a yoga brick under the coccyx (lowest position)

* Put your hands on your sides, or on your head or stomach to make your body feel natural.

Abdominal torsion

All forward folding and backward bending poses are a simple twist, and your waist will feel good.

* First lie on your back with your legs straight,

* Put your right knee close to your chest and keep your left leg straight.

* Pull the right knee to the left side with your left hand.

* Once your knees touch the floor, bring your eyes to the right side of the room (the opposite direction of bending your knees).

* Keep breathing evenly and relax, and let your back relax.

This is a good bedtime posture, because it can detoxify and bend the spine. Do it for 3 to 5 minutes on each side and continue to breathe deeply.

"baby posture" on the ground

If you have a big meal at dinner, or have any digestive problems before going to bed, then this variant of baby style is very good.

* Kneel on your ankles

* Make fists with both hands and put them on hips, thighs and upper body.

* Put your fist in that position and start bending forward.

* Put your fist in this position to stimulate your digestive system. If you are full, it may make you feel a little uncomfortable, but this posture will help ease our tension and worry. Hold this position for five minutes and concentrate on relaxing your whole body.

Pozitia Copirui

This is a good posture, which can follow the previous baby variant.

* Sit on your ankles, separate your knees so that they have a certain distance, and then simply fold your upper body forward and rest between your knees.

* Your ass may be lifted.

* Put your forehead on the mat, stretch your arms forward as far as possible, really lengthen your spine and stretch your upper back.

This posture may make your hips nervous. If this is the case, just take ten deep breaths (even longer if your body tells you to stay). Let your stomach sink and concentrate on clearing your mind and thoughts.

Stretch up the leg

The last posture you do before going to bed is the leg lifting posture, because blood will rush to your main joints, which will help to calm your mood before going to bed. Many people like to do this posture against the wall.

* Lie on your back with your knees on your chest.

* Raise your feet to the sky and put your ankles on your hips.

* Put your arms at your sides.

It looks like lifting my legs, but when you find the perfect position, your legs float effortlessly above your body, making you feel light. With the cushion under you and the support of the earth, it feels great to do it before going to bed! Please do this position for at least five minutes or ten deep breaths.

Simple meditation

Try practicing meditation on yoga bricks or pillows, because it can lift your hips and put them on your knees, leaving a clear energy along your spine and then along the main energy channels. Meditation before going to bed can not only relax you, but also remove unnecessary worries and list things that we may habitually do before going to bed.

When you meditate after the front posture, please try to pay attention to the feeling of your body and imagine breathing in and out of your nose. If you like, you can play soft music or light candles in the background to help you calm down. Staying here, whether it is ten breaths or ten minutes, will consolidate the yoga sequence before going to bed and achieve relaxation and calm.