Basic movements of yoga in bed. In daily life, many women go to bed to practice yoga in their spare time, which is good for our health. Next, I will take you to understand the basic movements of yoga in bed.
The basic action of yoga in bed is 1 1. Yoga is an inverted triangle, with your head on the ground, your hands crossed, your upper body kept straight and your legs straight. Hold this action for 15-20 seconds. Regular practice of this movement can shape a slender leg shape.
2, yoga wheel variant, legs are attached to the ground separately, the waist is slowly bent backwards until the face is attached to the ground, hands hold the feet, and keep this action for 20 seconds. In yoga, there is often a low waist movement, which fairies are doing. Don't be impatient, be sure to be safe while having a good figure.
3. Yoga single-leg spine flexion and extension can stretch leg ligaments, tighten leg muscles and beautify leg lines; Tighten the buttocks and beautify the buttocks; Exercise the balance ability of the body; Make blood rush to the head, nourish the brain, moisturize the facial skin, and make people more awake and excited.
4, yoga sideways, legs around the left leg, embrace together, both rigid and flexible, the effect will be better, perhaps, many people regard yoga as a weapon to lose weight, and many people regard yoga as a way of entertainment.
5. Yoga leg extension variant, this pose is based on leg extension, with hips up and right leg pressed backwards, leaving a triangular area between the body and legs.
What are the basic movements of practicing yoga in bed 2? What are the bed yoga suitable for housewives?
1, bridge type
Lie on your back with your legs shoulder width apart, bend your knees, and fix your feet at the bottom like the characters "1 1". Then lift your hips off the bed, straighten your hands to the bottom and hold your chest out at the same time. Gently lift your chin and look at the sky.
2. Torsion type
Sit on the bed with your back straight and your legs straight, then bend your left leg, put your left foot on the right side of your right leg, support your left hand behind your back, grab your left ankle with your right hand, and twist your body to the left and rear.
3. Caterpillar variants
Kneel and sit on the bed, grab the bedstead with both hands, then lean forward, lift your hips away from your legs, tilt up, and don't stick your chest to the ground to form a cat-like action and stretch your muscles. Then slowly spread the chest to the ground, and help the blood circulation of the spine through the opening and closing of the shoulder position. Finally, relax and let your waist and shoulders down.
4. Lie on your back and stretch your legs.
Lie on your back with your legs together, then lift and straighten one leg, grab your ankles with both hands and pull them to your chest, slowly exhale and inhale, and keep breathing naturally 15-20 seconds, then put down your legs. The left and right legs are alternately repeated and divided into 3 groups.
Step 5 stretch the pelvis
Lie on your back on the bed with your legs together and your toes straight. Fold one leg, grab the ankle with both hands and stick it to your chest. Natural breathing 15-20 seconds, repeat 3 times. Then alternate your legs and repeat. This action can strengthen the pelvic muscles and reduce the fat on the inner thigh.
6. Sitting sideways
Sit on the bed with your right leg straight and your left leg bent against your hips. Then grab your right toe with your right hand, lift your left hand up, tilt your upper body to the right, and raise your head.
7. Dance style
Grab the bedstead with one hand, then grab the ankle of the same leg with the other hand and lift that leg. Lean forward slightly and raise your legs as high as possible.
8, hip leg push-ups
Kneel on the bed, open your arms shoulder width, put your hands on the bedstead, and put your wrists in a straight line with your shoulders. The two calves overlap and the center of the body is placed on the pelvis. Exhale, bend your elbows and bring your chest close to the bedstead. Exhale, return to your original position and straighten your elbows. Repeat 15-20 times and work 3 times.
9, leg lifts sit-ups
Lie on your back on the bed, put your legs together on the bedstead, and your knees form a 90-degree angle. Put your fist between your chin and your collarbone. This will make the strength more concentrated on the abdomen during exercise. Inhale and raise your upper body as high as possible. Exhale slowly and lower your torso. Repeat 15-20 times, ***3 rounds.
10, lift your legs up and down.
Lie prone on the bed, pelvis on the bed, legs outward, legs open as wide as hips, toes straight. Lift your legs with the strength of your waist, hips and legs and keep breathing naturally 10- 15 seconds. Then put it down. Repeat 3 times. Lower your legs slowly, don't put them down to the ground at a time. Lift them into the air three times, and then slowly put them down. If you find it difficult, you can start with one leg lifting.
1 1, prone side leg lift
Lie on the bed, bend your elbows, palms down, support your body with your forearms and toes, and your abdomen will contract inward. Your head and spine must be in a straight line. Breathe naturally for 20 seconds, while keeping moving, and do it three times. Then lift one leg to one side, keep breathing naturally for 20 seconds, and do the same for 3 times. The left and right legs alternate and repeat.
Basic actions of practicing yoga in bed 3 4 strokes Yoga in bed shows your perfect curve.
1, improve your attention
Lie flat on the bed with your hands in front and palms facing each other. Reach over your head and keep your palms facing each other. Bend your right leg and put one foot on the inside of your left leg. Don't stretch your legs or leg press; How comfortable, how to put it. Hold this 10 second.
Physical benefits: Stretch and define shoulders, arms and back.
Benefits to the spirit: establish a calm and positive external image; Improve your concentration.
2, wake up the muscles
Take a deep breath for two or three minutes. Inhale and contract the abdomen. Exhale and feel the breath being brought to the spine.
Benefits to the body: It can promote the flow of oxygen in muscles when preparing for exercise.
Benefits to the spirit: Get a calm and peaceful mental state.
Step 3 increase self-confidence
Lie flat on the bed with your feet together and your toes forward. Stretch your arms, turn your head, keep them apart and shoulder width apart. Stretch your arms along your fingertips and keep your elbows straight; Stretch your legs along your toes. Keep this state 10 second and breathe normally.
Benefits to the body: stimulate circulation and breathing; Improve posture.
Benefits to the spirit: improve self-confidence and build a sense of inner strength.
4. Be vigilant
Lie flat on the bed, legs together, arms extended to both sides. Bend your right leg and put your knees on your left leg. Turn and look at your right arm. Keep this state 10 second. Do it again in a different direction.
Benefits to the body: Stretch the chest, buttocks and neck. Stimulate digestion.
Benefits to the spirit: activate the nervous system and improve alertness.