Sleeping is also a practice? This is probably the most suitable for busy urbanites, and it will be online soon. Practice yoga for ten minutes before going to bed every day. After half a month, the body will know all these changes. Rest assured, yoga before going to bed is not for you to do some difficult movements, but for you to relax and comb your body from the inside out. Of course, it can also improve the quality of sleep by the way. Bye-bye for insomnia!
Get rid of distractions, adjust your breathing, and slowly experience the relaxation of your body, the operation of blood gas, and the peace of mind ... Well, now say, "Good night, body!" "
Efficacy: this pose can keep 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 and promote normal ovarian function.
Part 1- step 1
Step 1 Sit on the bed with your knees bent and your feet facing each other. Grasp your feet with both hands, straighten your spine and keep your heels close to your perineum.
Part 1- step 2
Step 2 inhale, exhale and bend forward at the same time. Keep your forehead as close to the floor as possible and keep breathing normally for one minute.
Tip: Try to keep your knees close to the bed. After the action, straighten your legs and shake to relax.
Efficacy: This pose can strengthen abdominal organs, strengthen kidneys, activate the whole spine and improve digestive function. At the same time, the heart and abdominal organs can be fully relaxed.
Part 2-Steps 1
Step 1 Sit on the bed, straighten your legs, grab your toes with both hands, and straighten your spine.
Part 2-Step 2
Step2 Inhale and exhale, and bend your elbows at the same time, with your body close to your legs and your forehead close to your knees. Breathe normally and keep it for at least one minute.
Tip: Keep your feet straight and your forehead as close to your knees as possible.
Efficacy: this pose may quickly eliminate backache, backache and hip pain caused by sedentary; During torsion, the liver and spleen are strengthened, and the neck muscles are strengthened, effectively relieving shoulder and neck fatigue.
Part 3-Steps 1
Step 1 Put your right leg on your hip and your left foot across your right knee, so that your left foot is in front of your right knee; Sit up straight in bed.
Part 3-Step 2
Step2 put your right arm on the outside of your left thigh, inhale and exhale and twist your abdomen, shoulders and head to the left; Breathe normally and keep your eyes on the left rear.
Tip: When rotating, keep your spine straight and pay attention to balance.
Efficacy: Soft and flexible spine, reduce waist fat, strengthen abdominal blood circulation and relieve low back pain.
Part 4-Steps 1
Step 1 Hold the bed with both hands and knees, keep kneeling and relax your back.
Part 4-Step 2
The second step is to inhale, sink your back and look up at smallpox.
Part 4-Step 3
The third step is to exhale, arch your back, push your spine up, and put your chin on your chest. Repeat the whole routine ten times.
Tip: Pay attention to breathing, slow down, and the effect will be more obvious.
You can do yoga facial exercises when you are free. Can make your skin better and healthier.
Rub your hands and comb your hair dry, from your forehead to the back of your head to your scalp, which can make blood flow from your forehead to the back of your head, make your hair black and shiny, relieve headaches and dizziness, eliminate insomnia and improve your memory.
Pat your head and face gently.
Rub your hands, cover your ears and face forward 36 times. * * * Ears are equal to * * * whole body.
* * * Neck back until fever, 18 times.
Slap the left chest with your right hand, 9 times, from top to bottom in a rhythmic straight line, then the middle, and finally the right chest with your left hand, 9 times.
Hit the waist 36 times. Sit your hips up straight, straighten your legs forward, relax your legs and pat them gently for a while.