Ten minutes of yoga before going to bed. Yoga before going to bed is very healthy exercise. Doing some relaxing yoga before going to bed is helpful for our sleep. Then I'll take you to see ten minutes of yoga before bed.

Ten minutes of yoga before going to bed 1 1, lateral twist

Twist it before going to bed. Suggestions can be made directly on the back. During the twisting process, the cervical spine, back and lateral psoas muscles can be stretched. At this time, deep breathing helps to clear the respiratory tract and help the body enter a state of rest. First lie flat on the ground, bend your left foot as close as possible to the thigh root. Then the right hand lightly touches the left knee, the left foot leans to the right side of the body, and the left hand is straight and flat on the ground.

Finally, look at the front end of your left hand, press your left foot down close to the ground with your right hand, touch the ground with your shoulder, stay for 1-5 minutes, and then change your feet and repeat. Take a deep breath during the process and adjust the breathing frequency.

2. Activate the entire spine

First, sit on the bed, straighten your legs, grab your toes with both hands and straighten your spine. Then 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. Keep your feet straight and your forehead as close to your knees as possible.

This pose can strengthen abdominal organs, strengthen kidneys, activate the whole spine and improve digestive function. At the same time, it can massage the heart and abdominal organs, so that the spirit can be fully relaxed.

3. hip opening action

First lie flat on the ground with your knees bent, then slowly open your feet left and right, with your knees sinking close to the ground and your feet facing your feet. Then put your hands on the hip bone and stay for 5- 10 minutes.

Adhere to yoga exercise, never give up halfway, or you will not achieve certain results. In normal life, the most important thing is to develop good living habits and not to eat too many high-calorie foods or fried foods, which will aggravate obesity and increase the accumulation of fat.

Ten minutes of yoga before going to bed. 2 Can yoga before going to bed lose weight?

Of course.

Yoga before going to bed can not only lose weight, but also help us cultivate a good mood and temper, which is more conducive to sleep.

Yoga before going to bed is very soothing. With some soft music, people can relax physically and mentally. For some women who are usually stressed, this is indeed a very good decompression exercise, which can calm our emotions and gain inner peace.

Yoga is a kind of exercise, which naturally has the effect of losing weight and shaping body.

While practicing yoga, combined with deep breathing, it can help the body expel some toxins and improve vitality, which is not only physical beauty, but also help us improve our temperament, be more confident and more dazzling.

Some people will doubt this. How to link yoga with eyesight and hearing? In fact, it has long been found that yoga movements and postures can improve the condition of the neck and improve eyesight and hearing.

A Brief Analysis of Spine Torsion in Yoga before Sleeping

Step 1: Put your left leg on your right hip, then cross your left knee with your right foot, put your right foot in front of your left knee, and sit on the mat with your back and spine straight up.

Step 2: Inhale, raise your arms horizontally and stretch your spine. When exhaling, twist the abdomen, shoulders and head to the right, and put your hands together on your chest to breathe evenly.

Note: The spine must be kept straight and the body balanced. This action can effectively relieve the fatigue of the day.

Lizard style

Step 1: Put your knees together, kneel on the mat (or bed), inhale and lean forward so that your chest and abdomen are attached to your legs and your forehead is attached to the bed.

Step 2: inhale and look up, slide your arms forward and straighten your arms. Step 3: Exhale and tilt your hips, chest and chin against the bed. Breathe gently and evenly, and keep breathing 4- 12 times.

Note: the center of gravity should be shifted to the chest and the shoulders should be relaxed. This action can remove excess fat from the shoulders, and stick to it to correct hunchback.

Corner seat

Step 1: Sit on the bed, straighten your feet, then straighten your knees as far as possible and hit your legs to the maximum angle.

Step 2: Inhale, stretch your arms upward, and straighten your spine and back.

Step 3: Breathe forward slowly with your arms and upper body, and stick your abdomen, chest and chin on the bed surface in turn. Keep breathing for 4- 12 times or more, and keep the spine stretched.

Note: this action can thin the waist and make the leg shape more beautiful. It can also change the symptoms of irregular menstruation.

Cat stretching

Step 1: Support the bed with both hands and knees, keep kneeling and relax your back.

Step 2: Inhale, sink your back and look at the ceiling slowly.

Step 3: when exhaling, arch your back upwards, tilt your head to your abdomen and press your chin against your collarbone. This action is repeated about 10 times or more.

Attention: Pay special attention to breathing evenly, cooperate well and try to slow down. This action can help slim the waist and relieve back pain.

The benefits of practicing yoga shape women's perfect figure.

Through yoga posture and persistent practice, you can make significant changes in your body. Such as bodybuilding chest, beautifying chest curve and preventing breast sagging; Soft waist; Beautify the buttocks: avoid gluteal muscle sagging and beautify the buttocks.

Prevention of chronic diseases

Yoga can stimulate internal organs of the body, further promote blood circulation, stretch stiff muscles and make joints flexible. Balance gland secretion, strengthen nerves and prevent chronic diseases of the body.

Eliminate tension and fatigue

Yoga breathing method, through conscious breathing, eliminates waste gas and virtual fire in the body and eliminates tension and fatigue.

Keep young

Yoga's complete breathing method can delay cell aging and make cells rosy. Yoga can also adjust the mood, so that people are often in a state of peace and happiness. The postures of twisting, squeezing, stretching and pulling in yoga practice can dredge the meridians and qi and blood of the whole body, activate the functions of viscera, input the upward vitality of life into the body, and keep people young forever.

lose weight

Most obese people eat too much. Through yoga practice, you will have stronger control in the face of food temptation. However, it is not very effective to lose weight only through yoga posture and aerobic exercise (running, swimming, cycling, etc.). ) in order to achieve good results.

Training attention

Yoga regulates the disordered mood by regulating the blocked airflow in the body. When the mind calms down because of irritability, depression and stress, attention will become more focused and insight will become more profound.

Relieve psychological pressure

Use yoga to exercise and relax, focusing on stretching and strengthening body muscle lines. When the body and mind are completely relaxed and concentrate on stretching their limbs, they can release their emotions, make people have positive thoughts, and gradually reach the realm of "relaxing and calming down" and "integrating body and mind". Yoga's complete breathing method can strengthen abdominal organs, control breathing speed, regulate autonomic nerves, control heart rate and relieve tension.