How to do yoga before bed

Yoga is a body-shaping exercise that many people like, especially female friends. If you do yoga effectively before going to bed, the effect will be better. How to do yoga before going to bed? I believe this is a question that many female friends want to know very much. Let’s take a look at the introduction of this article and see how to do yoga correctly before going to bed.

Beam Angle

Efficacy: Keeps the kidneys, prostate and bladder healthy; it is also very beneficial to women, as it can adjust irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.

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.

2. Inhale, raise your head, and stretch your spine. Exhale, bend forward, and bring your forehead as close to the bed as possible, and maintain normal breathing for one minute.

Note: Keep your knees as close to the bed as possible. After finishing the movement, straighten your legs and shake to relax.

Spinal twist

Efficacy: It can quickly eliminate back pain, waist pain and hip pain caused by sitting for a long time; during the twisting process, it can strengthen the neck muscles, liver and spleen, effectively relieve the fatigue of the shoulders and neck, and correct bad postures such as hunchback and hunched shoulders. Nourishes the nervous system.

1. Bring your left leg to your right hip, cross your right foot over your left knee, and place your right foot in front of your left knee; straighten your spine and sit upright on the bed.

2. Inhale, raise your arms to the sides 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 and keep your eyes fixed on a point to the right rear.

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

Cat Stretch

Efficacy: Softens and flexes the spine, reduces waist fat, beautifies the buttocks, enhances abdominal blood circulation, and relieves back pain. Treat dysmenorrhea and correct irregular menstruation.

1. Support the bed with your hands and knees, keep kneeling, and relax your waist and back.

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

3. Exhale, arch your back, push your spine upward, lower your head to look at your abdomen, and rest your chin on your collarbone. Repeat the entire set of movements ten times.

Note: Be sure to coordinate with your breathing and slow down the speed so that the effect will be more obvious.

The above is an introduction to yoga exercises before bed. When practicing yoga, many movements must be performed correctly, otherwise the body shaping and weight loss effects will be lost. This is something that female friends should pay attention to. When practicing yoga, it is very important to manage the time well so that the effects of yoga can be better exerted.