Ten minutes of yoga before going to bed to practice your devil figure

sitting angle

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

(2) Inhale, stretch your arms upward, and straighten your back.

(3) 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.

Cat Stretch

(1) Adopt a basic cat kneeling posture, with arms and thighs at a 90-degree right angle to the ground, and look forward.

(2) Inhale, look up, collapse your waist and back, tilt your hips upward, and your upper body is in a "U" shape to reach the limit.

(3) Exhale and lower your head, touch your chin, arch your waist and back upward, retract your lower abdomen, and turn your upper body into an "n" shape. The same limit is achieved. Then resume action (1).

lizard

(1) Kneel on the bed with your knees together, leaning forward with your upper body leaning forward, with your chest and abdomen pressed against your legs, and your forehead pressed against the bed.

(2) Inhale, lift your head, slide your arms forward, and straighten your arms.

(3) Exhale, put your chest and chin as much as possible to the bed, tilt your hips, and stick your armpits as much as possible to the bed.

(4) Breathe slowly and hold for 10-15 seconds.

pedaling type

(1) Lie on your back on the bed, place your hands on your sides, face down, and bend your legs to relax. Bend your knees and raise your legs, keep your upper body still, feeling like you are about to ride a bicycle.

(2) Keep your left leg bent and straighten your right leg upward. Push your right leg down and keep it in the air, while your left leg remains bent.

(3) Bend your right leg and straighten your left leg upward. When the left leg is pushed down, the right leg is raised at the same time.

(4) Stretch the right leg upward and bend the left leg back.

(5) In this order, pedal 10 times in the direction first, and then 10 times in the opposite direction. After completing the exercise, straighten your legs and lay them flat on the ground, turn your palms upward, close your eyes slightly, and relax.