Do it for ten minutes before going to bed and you will get a different surprise

"There are no ugly women, only lazy women." This sentence can also be applied to body beauty training. If you always complain that you don’t have time to take care of your body, it’s because you haven’t found the right method to improve yourself. Integrate self-cultivation into your life and it will become your lifestyle.

Yoga masters, life is practice, eating and sleeping are also practice. We should learn from this attitude of self-cultivation.

Is sleeping also a form of cultivation? This is probably most suitable for busy urbanites, so let's launch it now. Do ten minutes of yoga before going to bed every day. After half a month, your body will be aware of all the changes. Don't worry, yoga before bed does not require you to do some difficult movements, but uses yoga to relax your mind and body, and comb your body from the inside out. Of course, it can also improve your sleep quality, and say goodbye to insomnia!

Remove distracting thoughts, regulate your breathing, and slowly experience the relaxation of your body, the circulation of blood and qi, and the peace of mind...Okay, now say: "Good night, body!"

Benefits: This pose 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.

Part 1

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, bringing 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.

Benefits: 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.

Part 2

step1 Sit upright on the bed, stretch your legs, grab your toes with both hands, and straighten your spine.

step2 Inhale, exhale while bending your elbows, move 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.

Benefits: 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 process, the neck muscles are strengthened, and the fatigue of the shoulders and neck is effectively relieved.

Part 3

step1. 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.

step2 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.

Efficacy: Softens and makes the spine more flexible, reduces waist fat, strengthens abdominal blood circulation, and relieves back pain.

Part 4

step1 Support yourself with your hands and knees, keep kneeling, and relax your waist and back.

step2 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.