10 minutes of yoga before going to bed to create a woman with temperament

To be a mature woman is actually very simple. Every night before bed, spend 10 minutes practicing this yoga routine recommended by a professional teacher to achieve your dreams. "There are no ugly women in the world, only lazy women." Practice hard, and the next mature woman will be you!

Yoga masters say that life is cultivation, and eating and sleeping are also cultivation. If you want to cultivate into a woman with temperament, it is useless to keep shouting. Finding a cultivation method that suits you is the top priority.

"This set of yoga before going to bed combs women's bodies from the inside out. It has multiple functions such as slimming and reducing pressure, beautifying and beautifying women's endocrine system. Although these movements are not very difficult, in the process of doing them, you still have to practice slowly according to your ability to avoid physical strain." Coach Tao Tao always emphasized that beginners should be calm and do what they can when demonstrating. Seeing my stunned look, she smiled and said,"These movements are very classic physical and mental dual cultivation movements. Everyone can practice them. As long as you persevere, you can develop a good temperament!"

Let's put aside distracting thoughts together, and feel the relaxation of body and mind as we breathe, and the peace of mind... The effect of the beam angle: keeps the kidneys, prostate and bladder healthy; it is also very beneficial to women. It can adjust irregular menstruation, regulate menstrual flow, relieve dysmenorrhea, and promote normal ovarian function.

Step 1 Sit on the bed, bend your knees, and face your feet. Grasp your feet with both hands, straighten your spine, and keep your heels close to your perineum.

Step2 Inhale, lift your head, and stretch your spine. Exhale, bend forward, keep your forehead as close to the bed as possible, and keep breathing normally for a minute.

Tips: Keep your knees close to the bed as much as possible. After finishing the exercise, straighten your legs and shake and relax.

Spine twist

Efficacy: It can quickly eliminate back pain, low back pain and hip pain caused by sitting for a long time; during twisting, it can strengthen the neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, and correct bad postures such as hunchback and shoulder buckling. Nourishes the nervous system.

Step1 Fold your left leg over your right hip, cross your right foot over your left knee, placing your right foot in front of your left knee; straighten your spine and sit on the bed.

Step 2 Inhale in, raise your arms horizontally to the side, 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, keeping your eyes fixed on the right back.

Tips: When rotating, keep the spine straight and pay attention to maintaining balance.

Cat Stretch

Efficacy: Softens and flexibly the spine, reduces waist fat, beautifies the hip shape, strengthens abdominal blood circulation, and relieves back pain. Treat dysmenorrhea and correct irregular menstrual periods.

Step 1 Support the bed with both hands and knees, maintain a kneeling position, and relax the back.

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

Step3 Exhale, arch your back, push your spine upward, look down at your abdomen, and press your chin against your collarbone. Repeat the entire set of movements for ten rounds.

Tips: Be careful to do it with your breathing, slow down the speed, and the effect will be more obvious.

Leg back stretch

Efficacy: It is very beneficial to abdominal organs, strengthens the kidneys, activates the entire spine, and improves digestive function. At the same time, it can massage the heart and promote blood circulation in the lower body. Nourishes the reproductive system and improves sexual control.

Step 1 Sit on the bed, straighten your legs, feet together, and grab your toes with both hands.

Step2 Inhale and straighten your spine. Exhale, bend your elbows, stretch your upper body forward, and put your chest and abdomen close to your legs. Breathe normally and hold for at least one minute.

Tips: Keep your feet straight and keep your abdomen, chest and forehead close to your legs as much as possible.

sitting angle

Efficacy: Adjust the skewed pelvis, and have obvious waist thinning effect. Help open leg ligaments, tighten leg muscles, and beautify leg shape. Change the symptoms of irregular periods. Long-term practice can also make the skin smooth and rejuvenate.

Step 1 Sit down, keep your feet straight, slowly open your legs to the limit, and straighten your knees as far as possible.

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

Step3 Exhale and slowly stretch your arms and upper body forward. Place your abdomen, chest and chin on the bed in turn. Hold this position for about 4 to 12 breaths or more. Throughout this process, the spine must remain stretched.

Tips: There are several difficult and easy changes in the "sitting corner stance". Beginners should perform it according to their own abilities, and don't force your legs. (Internship Editor: Wu Jinyu)