Yoga for ten minutes before going to bed to lose weight and sleep well

Yoga exercise is not intensive, focuses on breath, and the movements are mainly stretching movements. Doing yoga before going to bed relaxes muscles and helps sleep. Here are some recommended yoga moves before going to bed.

recumbent position

Lie on your back, bend your knees outward, with the soles of your feet facing each other. Place your palms up on your sides, close your eyes and practice natural breathing for about 1 minute.

ear style

Sitting in a sitting position, place your hands on your sides in a cup shape, and your waist and back straight up. Bend your right leg so that your heel is as close as possible to the perineum, open your left leg to the side, and adjust your posture with both hands. Bend your left hand and press your elbow against the inside of the knee joint. There is a counteracting force that pushes your chest out so that it faces forward. Put your right arm up and close it to your right ear. Let your arm stretch the side of your body and hook your toes inwards. When you inhale, your body will bend sideways again. Keep breathing evenly for 15 to 30 times, then change direction.

Cobra

Lie on the ground with your legs together, bend your elbows and place your hands on the ground on both sides of your chest, and put your fingertips forward. Touch your forehead to the ground and clench your body with your elbows. Inhale, slowly lift your head, shoulders and chest off the ground, slowly supporting your upper body. Keep your lower body still. When exhaling, push your palms to the ground and straighten your arms, lift your head, look at the sky, open your chest, and hold the position for 10 to 20 seconds. Then slowly return to the starting action and repeat the action 2 - 3 times.

child's pose

Kneel position, knees on the ground, big toes touching, sit on the heels, knees apart to be as wide as your hips. Exhale and lean your torso forward on your thighs. Forehead against the ground. Lay your arms down on your sides, palms up and backs against the ground. Let your shoulders relax and sink naturally. This position is relatively simple and comfortable, and can last for 1 to 3 minutes.