Bedtime yoga for beginners

Bedtime yoga refers to yoga done before going to bed. Ten minutes of yoga before going to bed every day can relax the mind and body, comb the body from the inside out, and improve sleep quality. It has many benefits. Driven by the Internet age, many people are accustomed to playing with mobile phones until midnight. After putting down the phone, their minds are in an excited state and they cannot fall asleep for a while, which seriously affects their learning or work efficiency the next day. Before going to bed, you should put down your mobile phone and listen to some soothing music to help you sleep. You can also do some yoga to relax your body and mind. This article introduces bed yoga suitable for beginners.

step2 Inhale, raise your head, and stretch your spine. Exhale, bend forward, and bring your forehead as close to the bed as possible, and maintain normal breathing for one minute. Tips: Try to keep your knees close to the bed. After finishing the movement, straighten your legs and shake to relax.

The effect of spinal twisting: it can quickly eliminate back pain, waist pain and hip pain caused by sitting for a long time; during the twisting, it can strengthen the neck muscles, liver and spleen, effectively relieve the fatigue of the shoulders and neck, and correct bad postures such as hunchback and hunched shoulders. Nourishes the nervous system. step1: Bring your left leg to your right hip, cross your right foot over your left knee, and place your right foot in front of your left knee; straighten your spine and sit upright on the bed.

step2 Inhale, raise your arms to the sides and stretch your spine. Exhale, twist your abdomen, shoulders and head to the right, and put your hands together in front of your chest; breathe normally and keep your eyes fixed on a point to the right rear. Tips: When turning, keep your spine straight and pay attention to maintaining balance.

Cat stretch benefits: soften and flex the spine, reduce waist fat, beautify the buttocks, enhance abdominal blood circulation, and relieve back pain. Treat dysmenorrhea and correct irregular menstruation. step1 Support the bed with your hands and knees, keep kneeling, and relax your waist and back.

step2 Inhale, lower your back and look up at the ceiling.

step3 Exhale, arch your back, push your spine upward, lower your head to look at your abdomen, and rest your chin on your collarbone. Repeat the whole set of movements for ten rounds. Tips: Be sure to coordinate with your breathing and slow down the speed for a more obvious effect.

step3 Exhale, keep your chest and chin as close to the bed as possible, lift your hips, and keep your armpits as close to the bed as possible. step4 Breathe slowly and hold for 10-15 seconds. Tips: When moving your body, keep your upper arm muscles tight, move your center of gravity to your chest, relax your shoulders, and keep your chest close to the ground; keep your thighs perpendicular to the ground.

step2 Inhale and straighten your spine. Exhale, bend your elbows, stretch your upper body forward, and bring your chest and abdomen close to your legs. Breathe normally for at least one minute. Tips: Be sure to keep your feet straight, and keep your abdomen, chest and forehead as close to your legs as possible.

The effects of the sitting angle pose: adjust the crooked pelvis, significantly slim the waist, help 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 rejuvenated. step1 Sit down, keep your feet straight, slowly open your legs to the limit, and try to straighten your knees.