Yoga for ten minutes before going to bed to cultivate the devil's figure. Yoga before going to bed is easy to learn and takes less time, which is very suitable for people who are busy at work on weekdays. Different meeting postures can thin out different parts. Practice yoga for ten minutes before going to bed to cultivate the devil's figure.

Ten minutes of yoga before going to bed to cultivate the devil's figure 1 ten minutes of yoga before going to bed to cultivate the devil's figure.

Corner seat

1, sit down, straighten your feet, slowly spread your legs to the limit, and straighten your knees as much as possible.

2. Inhale, stretch your arms up and stand up straight.

3, exhale, arms and upper body slowly stretch forward. Stick the abdomen, chest and chin on the bed surface in turn. Hold this position for about 4 to 12 breaths or more. During the whole process, the spine must be kept stretched.

Cat stretching

1, adopt a basic cat kneeling posture, with arms and thighs at right angles to the ground, and look forward.

2. Inhale, raise your head, your back collapses, your hips tilt, and your upper body is in a "U" shape, reaching the limit.

3. Exhale, bow your head, chin touching clavicle, waist and back arching upward, lower abdomen contracting inward, and upper body forming an "N" shape, which also reached the limit. Then resume (1) action.

Ten minutes before going to bed, yoga cultivates the devil's figure.

Lizard style

1, knees together, kneeling on the bed, upper body leaning forward, chest and abdomen sticking to legs, forehead sticking to the bed.

2. Inhale, raise your head, slide your arm forward and straighten your arm.

3, exhale, try to stick the chest and chin on the bed, the hips are tilted, and the armpits are stuck on the bed as much as possible.

4. Breathe gently 10- 15 seconds.

Pedal type

1, lie on your back on the bed, put your hands at your sides, palms down, bend your legs and relax. Bend your knees and lift your legs, keep your upper body still, and feel like pedaling your bike.

2. Keep your left leg bent and your right leg straight up. Push the right leg down, keep the air posture, and keep the left leg bent.

3. The right leg is bent and the left leg is straight. When the left leg is pressed down, the right leg is lifted at the same time.

4. The right leg is straight up and the left leg is bent back.

5. In this order, step forward 10 times, and then step backward 10 times. After completing the action, put your legs straight and flat on the ground, palms up, close your eyes slightly and relax.

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Ten minutes before going to bed, yoga practices the devil's figure 2 1, and the cat stretches.

This action requires mm to kneel on the bed, but her hands are holding the bed board. Then start to tuck in, keep your head down, stop after your figure is round, and take three deep breaths. Then relax, hunch your back, look up at the ceiling, and take three deep breaths in this position. Finally, return to the original position and repeat it three times.

2. Sit on one side and press down.

Sitting posture: keep your legs straight, bend your left leg close to your body, keep your ankles close to the inside of your right thigh, keep your arms straight, and lean forward until your hands hold the tip of your right foot and your chest is close to your thigh 10- 15 seconds. Repeat 10 times.

3, waist and abdomen slimming exercise

Lying on the bed on the left, feet together, knees twisted. The left arm supports the upper body, and the right hand is placed in front of the abdomen to maintain balance. You can put a blanket on your right leg to increase the pressure. Lift your feet together and leave the bed. Turn your legs to form a diamond. Start your recovery posture and relax. Each group 12 times, do two groups. Then switch to the right, and then do 12 times in each group. You can exercise your hips and thighs.

Yoga before going to bed is the best way to lose weight.

4.mermaid yoga

Lie prone on the bed, slowly support yourself with your hands, open your palms and tilt your head back. Straighten your legs up, put your head on your feet, and keep your feet close to your head for 2 minutes at a time, which is absolutely effective. Can be a good thin face, waist, thin belly, thighs, is a good body weight loss exercise. MM's should persist!

5. The goldfish wagged its tail.

This action is very effective for erector spinae's stimulation. Lie prone, bend your arms with your hands, touch your forehead with the back of your hand, control the core strength of your body, let your upper body and lower limbs leave the ground at the same time, and relax after 2-3 seconds. You can also stretch your arms forward, or hold your hands at the back of your body, and you can obviously feel the tension of abdominal muscles and back muscles.

Step 6 stretch your knees and thin thighs

Lie on the bed, stretch your back, face up, bend your knees, press your feet on the bed, and the angle between thighs and calves is less than 90 degrees. Then slowly lift your right leg and straighten your knees, so that your calves and thighs are in a straight line, and your feet are perpendicular to your legs. Hold the inside of the right knee with both hands and fix it. Keep your arms straight. The right knee bends slowly, and the calf forms a 90-degree angle with the thigh. At this time, the thighs are miniaturized upwards, and the arms are naturally bent, but the soles of the feet are always at right angles to the calves. Then lift it straight again, repeat it back and forth for 4 times, and pay attention to exhaling when lifting it straight.

7, fangs waist action

Kneel on the bed with your knees and hands, insist on exerting strength on your waist and hips, lift your right leg upward, bend your knees, lift your feet, and hold for a few seconds. Each group 12 times, do two groups. You can exercise your hips and waist and abdomen.