Ten minutes of yoga before bed

Women are often very concerned about their figure and hope to have a good figure. If they want to have a good figure, they should insist on exercising. Of course, some people have no time or are lazy and can't stick to exercise. If this is the case, it is recommended to choose yoga before bed. It only takes ten minutes to help you have a better figure. Here I would like to introduce to you the ten-minute yoga method before bed.

1. Benefits: This asana can keep the kidneys, prostate and bladder healthy. It is also very beneficial for women, as it can adjust irregular menstruation, regulate menstrual flow and promote normal ovarian function.

Step 1: Sit upright on the bed, bend your knees and place your feet together. Grab your feet with both hands, straighten your spine, and bring your heels close to your perineum.

Step 2: Inhale, exhale while bending forward, bring your forehead as close to the floor as possible, and maintain normal breathing for one minute.

Tips: Try to keep your knees close to the bed. After finishing the movement, straighten your legs and shake to relax.

2. This pose strengthens the abdominal organs, strengthens the kidneys, activates the entire spine, and improves digestion. At the same time, you can massage the heart and abdominal organs, and fully relax your mind.

Step 1: Sit upright on the bed, stretch your legs, grab your toes with both hands, and straighten your spine.

Step 2: Inhale, exhale while bending your elbows, bring your body closer to your legs, and bring your forehead close to your knees. Breathe normally for at least one minute. Tips: Keep your feet straight and bring your forehead as close to your knees as possible.

3. Effect: This asana can quickly eliminate back pain, waist pain and hip pain caused by long-term sitting; the liver and spleen are strengthened during the twisting, the neck muscles are strengthened, and the fatigue of the shoulders and neck is effectively relieved.

Step 1: Bring your right leg to your hips, cross your left foot over your right knee, and place your left foot in front of your right knee; sit upright on the bed with your spine straight.

Step 2: Bring your right arm to the outside of your left thigh, inhale, and exhale to twist your abdomen, shoulders, and head to the left; breathe normally and keep your eyes fixed on a point to the left rear.

Tips: When turning, keep your spine straight and pay attention to maintaining balance.

4. Effect: Soften and flex the spine, reduce waist fat, enhance abdominal blood circulation, and relieve back pain.

Step 1: Keep kneeling on the bed with your hands and knees, and relax your waist and back.

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

step3: Exhale, arch your back, push your spine upward, and bring your chin to your chest. Repeat the entire set ten times.

Tips: Be sure to coordinate with your breathing and slow down the speed for a more obvious effect.