Yoga before going to bed improves temperament and helps sleep (photo)

1. Beam angle type

Efficacy: Keep 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.

2. Spine twisting

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.

3. 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.

Step 3 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.

4. Lizard Style

Efficacy: Relieve body fatigue and remove excess fat from shoulders. Correct hunchback, buckle shoulders, and beautify shoulder lines. Improve constipation.

Step 1: Sit on the bed with your knees together, lean forward with your upper body leaning forward, with your chest and abdomen pressed against your legs, and your forehead pressed against the bed.

Step2 Inhale, lift your head, slide your arms forward, and straighten your arms.

Step 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.

Step 4 Breathe slowly and hold for 10 - 15 seconds.

Tips: When moving your body, always keep your upper arm muscles tight, shift your center of gravity to your chest, relax your shoulders, and keep your chest close to the ground; keep your thighs perpendicular to the ground.

5. Stretch your legs and back

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.

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