How to do yoga before going to bed? I believe many people are familiar with yoga. Doing yoga in leisure time can not only help shape our body shape, but also relax our body and mind and reduce stress. Doing yoga before going to bed can help us sleep well. So, what should yoga do before going to bed? Come and have a look with us.

How to do yoga before going to bed 1 prone position baddha konasana

Lie on your back with your knees bent outward and your toes facing each other. Put your palms at your sides, close your eyes and practice natural breathing for about 1 min.

Spike type

Sitting posture, put your hands on your sides in a cup shape and keep your back straight and upward. Bend the right leg so that the heel is as close to the perineum as possible, open the left leg sideways, and adjust the posture with both hands. The left hand is bent, and the elbow is pressed on the inside of the knee joint, so that the chest can be pushed out with resistance, so that the chest faces forward. Raise your right arm and stick it to your right ear. Let your arms stretch your side waist and hook your toes. When inhaling, your body bends sideways again. Keep breathing evenly 15~30 times, and then move in the opposite direction.

cobra pose

Lie prone on the ground, legs together, elbows bent on the ground on both sides of the chest, fingertips forward. Point your forehead to the ground, and put your elbows on your body. Inhale, slowly lift your head, shoulders and chest off the ground, and slowly support your upper body. Keep your lower body still. When exhaling, push your palms to the ground, straighten your arms, look up, look at the sky, open your chest and keep your posture 10 ~ 20 seconds. Then slowly return to the initial action and repeat the action 2~3 times.

Pozitia Copirui

Kneeling posture, knees on the ground, knees on the ground, big toes touching, heels sitting, knees wider than hips. Exhale and bend your thighs forward. Your forehead is on the ground. Put your arms at your sides, palms up, and put your hands back on the ground. Let your shoulders relax and sink naturally. This posture is relatively simple and comfortable, and can last 1~3 minutes.

I hope that through the above simple yoga movements, we can help everyone have a high quality sleep.

How to do yoga before going to bed 2 baddha konasana

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

Efficacy:

Keep the kidneys, prostate and bladder healthy. It can regulate irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.

Lizard style

Knees together, kneeling on the bed, upper body leaning forward, chest and abdomen sticking to legs, forehead sticking to the bed. Inhale, raise your head, slide your arms forward and straighten your arms. Exhale, stick your chest and chin on the bed as much as possible, tilt your hips and stick your armpits on the bed as much as possible. Breathe gently 10- 15 seconds. When moving your body, keep your arm muscles tight, shift your weight to your chest, relax your shoulders, and keep your chest on the ground. Always keep your thighs perpendicular to the ground.

Efficacy:

Relieve physical fatigue and remove excess fat from shoulders. Correct hunchback, buckle shoulders and beautify shoulder line. Improve constipation.

Corner seat

Sit down, straighten your feet, slowly spread your legs to the limit, and straighten your knees as much as possible. Inhale, stretch your arms up and stand up straight. Exhale and slowly stretch your arms and upper body 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. Beginners should do according to their own abilities, and don't drag their feet.

Efficacy:

Adjusting the skewed pelvis has obvious waist-thinning effect, which is helpful to open the leg ligaments, tighten the leg muscles and beautify the leg shape. Change the symptoms of irregular menstruation. Long-term practice can also make the skin delicate, smooth and full of vitality.

Cat stretching

Support the bed with both hands and knees, keep kneeling and relax your back. Inhale, sink your back and look up at the ceiling. Exhale, arch your back, push up your spine, look down at your abdomen, and put your chin against your collarbone. Repeat the whole set of movements for ten rounds. Be sure to do it with breathing, and the effect of slowing down is more obvious.

Efficacy:

The spine is soft and elastic, reducing waist fat, beautifying hip shape, strengthening abdominal blood circulation and relieving low back pain. Treat dysmenorrhea and correct irregular menstruation.

Spinal torsion

Put your left leg on your right hip and your right foot across your left knee so that your right foot is in front of your left knee. Stand up straight and sit on the bed. Inhale, lift your arms horizontally and stretch your spine. Exhale, twist your abdomen, shoulders and head to the right, and put your hands together on your chest. Breathe normally and look to the right rear. Keep the spine straight and balanced when rotating.

Efficacy:

It can quickly eliminate backache and backache 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.