Teach you 11 styles of bed self-cultivation yoga with your hands

Sleep quality is more important than sleep time. If you want to sleep well, do yoga in bed before going to bed. It can help you relieve the fatigue accumulated during the day and let you sleep better. Let's learn the 12-style bed fitness yoga movements to improve your sleep quality!

Teach you 11 styles of bed self-cultivation yoga with your hands0

1. Hip shrink leg pinch push-ups

Kneel on the bed with arms open at shoulder width, hands on the bed frame, wrists and shoulders in a straight line. Fold your calves and place the center of your body on your pelvis. Exhale, bend your elbows, and move your chest closer to the bed frame. Exhale, return to the original position, and straighten your elbows. Repeat 15-20 times and do the work 3 times.

Teach you 11 styles of bed self-cultivation yoga with your hands1

2. Lift your legs and sit up

Lie on your back on the bed with your legs together on the bed frame and your knees forming a 90-degree angle. Make fists with both hands between your chin and your collarbone. This allows strength to be more concentrated in your abdomen during exercise. Inhale and lift your upper body as much as you can. Exhale slowly and lower your torso. Repeat 15-20 times for a total of 3 rounds.

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3. Lift your legs up and down

Lie on the bed horizontally, with your pelvis on the bed, your legs out, your legs open as wide as your hips, and your toes straighten. Use the strength of your waist, hips and legs to lift your legs and keep breathing naturally for 10-15 seconds. Then put it down. Repeat 3 times. Lower your legs slowly, and don't drop to the ground once. Lift them three times in the air before landing slowly. If you find it difficult, you can start by lifting one leg.

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4. Lie on your side and lift your legs

Lie prone on the bed, bend your elbows, palm down, support your body with your forearms and toes, retract your stomach inward, and your head and spine must be in line. Breathe naturally for 20 seconds while maintaining movement, and do it 3 times. Then lift one leg to the side and keep breathing naturally for 20 seconds, also three times. Repeat the left and right legs alternately.

Teach you 11 styles of bed self-cultivation yoga with your hands4

5. Lie on your back and stretch your legs

Lie on your back on the bed with your legs together, then lift up and straighten one leg, grab the ankle with both hands and pull it towards your chest, slowly exhale, inhale, maintain natural breathing for 15-20 seconds, then lower your legs. Repeat the movements alternately on the left and right legs, and work in 3 groups.

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6. Stretch the pelvis

Lie on your back on the bed with your legs together and your toes straight. Fold one leg and use both hands to grasp the ankles and press them against your chest. Breathe naturally for 15-20 seconds and repeat 3 times. Then repeat with alternate legs. This action strengthens the pelvic muscles and reduces inner thigh fat.

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7. Sitting side stretch

Sit on the bed with your right leg straight and your left leg bent against your hip. Then grab your right toe with your right hand, lift your left hand up, tilt your upper body to the right, and look up.

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8. Bridge

Lie on your back on the bed, your legs are shoulder-wide apart, your knees are bent, and your feet are fixed at the bottom like the "11" character. Then lift your hips off the bed, straighten your hands to the bottom and hold them together, while straightening your chest out. Gently lift your chin and look at the sky.

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9. Twisted type

Sit on the bed, straighten your back, straighten your legs, then bend your left leg, place your left foot on the right side of your right leg, support your left hand behind you, grab your left leg ankle with your right hand, and twist your body to the left rear.

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10. Cat variant

Kneel on the bed, grab the bed frame with both hands, then tilt your body forward, lift your hips away from your legs, tilt them up, keep your chest away from the ground, forming a cat-like movement and stretching your muscles. Then slowly unfold your chest toward the ground, opening and closing the shoulder position to help blood circulation to the spine. Finally relax and let your waist and shoulders down.

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11. Dance style

Hold the bed frame with one hand, then grab the ankle of the same foot with the other hand and lift the leg up. Lean forward slightly and lift your legs up as much as possible. (Editor in charge: Chen Shaopeng)