Yoga in bed to lose weight helps sleep and self-cultivation

First stance: Lie down and lift your legs

1. 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.

2. Then lift one leg to the side and keep breathing naturally for 20 seconds, also three times. Repeat the left and right legs alternately.

Second stance: Lie back and stretch your legs

1. Lie on your back on the bed with your legs together, then lift up and straighten one leg, grab your ankles with both hands and pull them towards your chest, and slowly exhale.

2. Inhale, maintain breathing naturally for 15-20 seconds, then lower your legs. Repeat the movements alternately on the left and right legs, and work in 3 groups.

Third stance: Sitting side stretch

1. Sit on the bed with your right leg straight and your left leg bent against your hip.

2. Then grab your right toe with your right hand, lift your left hand up, tilt your upper body to the right, and look up.

Fourth stance: Top stance

1. Spread your knees apart at shoulder width, kneel on the bed, keep your insteps close to the ground, straighten your upper body, and hang your hands naturally.

2. Slowly bend your upper body downward, place your hands in front of your knees until you top the bed, and bend your elbows slightly to support your upper body. Hold this position, practice breathing 5 times, then exhaling, while returning to the starting position. Repeat this action 5 times.

Form 5 Twist Form

1. Lie on your back on the bed with your feet open at shoulder width, and your hands open horizontally in line with your shoulders.

2. Inhale, straighten your right foot and lift your left foot so that your left thigh and calf are at right angles. Exhale, fall your left foot to your right foot, while twisting your waist to the left, looking at the fingertip of your left hand, and holding this position for 3 breaths. Try to keep your left knee and left shoulder close to the ground.

Sixth stance: Cobra stance

1. Lie face down with your hands bent, palms on the outside of your chest, and elbows clamped around your body. Spread your legs as wide as your hips and put your insteps on the ground. Exhale in this position

2. Push down the coccyx medially and press the pubic bone against the floor. Pull the elbow joint back and hold it with the palm to the ground, bending the spine.

3. When you breathe again, leave your upper body off the ground. Bend the spine as much as possible. Don't shrug your shoulders, straighten your chest forward, and hold your position for 3-5 breaths

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