The first step is to sit on the bed, keep your feet straight, then slowly open your legs, straighten your knees as much as possible, and hit your legs to the maximum angle.

Step 2, then inhale, let your arms stretch as far as possible, and then straighten your back.

The third step is to finally 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. Of course, you can hold on longer. However, during the whole process, the spine must remain stretched.

Note: There are several changes in the difficulty of this action. If you are just starting to learn, you'd better do it according to your own ability. Don't hold you back. This action can adjust the skewed pelvis, which has a good waist-slimming effect, and can help you open the leg ligaments, tighten the leg muscles and make the leg shape slimmer. It can also change the symptoms of irregular menstruation. Long-term practice of this action can make the skin delicate and smooth.

Lizard yoga before bed

The first step is to put your knees together, then kneel on the bed, and then lean forward with your upper body so that your chest and abdomen are attached to your legs and your forehead is attached to the bed.

Step 2, then inhale and look up, slide your arms forward and straighten your arms.

The third step, then exhale, tilt your hips, stick your chest and chin on the bed as much as possible, and stick your armpits on the bed as much as possible.

Step four, finally breathe gently and hold for ten to fifteen seconds.

Note: when moving the body, the muscles of the big arm should always be tight, the center of gravity should move to the chest, the shoulders should be relaxed, the chest should be attached to the bed, and the thighs should always be perpendicular to the ground. Regular practice of this movement can relieve physical fatigue and effectively remove excess fat from the shoulders. It can also correct hunchback, buckle shoulders and beautify the shoulder line. It is best to improve constipation.

Spinal torsion of yoga before going to bed

Step 1: First put your left leg on your right hip, and then cross your right foot over your left knee so that it is in front of it. At the same time, sit on the bed with your spine straight.

Step 2, then inhale, raise your arms horizontally and stretch your spine. Exhale again, twist your abdomen, shoulders and head to the right, and put your hands together on your chest; Finally, keep breathing normally and look at the right rear side.

Note: When this movement is rotating, the spine must be kept straight and the body must be balanced. Doing this action often can quickly eliminate backache, backache and hip pain caused by sedentary; Moreover, in the process of waist twisting, it can strengthen neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, and correct bad postures such as hunchback and shoulder buckle. Finally, it can nourish the nervous system.

Do yoga leg back stretching exercise before going to bed.

The first step is to sit on the bed, straighten your legs, put your feet together, and then grab your toes with both hands.

Step two, then inhale and straighten your spine. Exhale again, bend your elbows, and stretch your upper body forward at the same time, keeping your chest and abdomen close to your legs. Finally, keep breathing normally and keep this posture for at least one minute.

Note: Always keep your feet straight when doing this action, and keep your abdomen, chest and forehead as close as possible to your legs. Doing this action often is good for abdominal organs, which can strengthen the kidney, activate the whole spine and improve digestive function. It can also massage the heart and promote blood circulation in the lower body. Finally, nourish the reproductive system and improve sexual control.

Cat stretching in bedtime yoga

The first step is to support the bed with both hands and knees, keep kneeling and try to relax your back.

Step two, then inhale, let your back sink, and then look up at the ceiling.

The third step is to exhale, arch your back, let your spine push up, and then look down at your abdomen, paying attention to your chin against your collarbone. Finally, repeat this action ten times.

Note: when doing this set of movements, you must do it with your breath and slow down, so that the effect is better. Doing this action often can soften and bend the spine, reduce waist fat and beautify the hip shape. In addition, it can also strengthen abdominal blood circulation and relieve low back pain. It can also treat and correct dysmenorrhea and irregular menstruation.