Yoga Poses for Bedtime
Yoga poses for bedtime are good choices when you want to relieve anxiety and improve sleep. Sustained and gentle stretching, slow and steady breathing, moving slowly between poses rather than rushing in and out. Here's a look at yoga poses for bedtime.
Yoga poses suitable for bedtime practice 11, meditation adjustment
Choose a comfortable sitting position, so that the knees are lower than the groin. Hands naturally resting on both knees, pelvis upright, spine straight, waist curved naturally close your eyes, abdominal breathing for 3 to 5 minutes. Abdominal breathing is supposed to make the mood calm and tranquilizing effect, especially suitable for pre-bedtime yoga toning.
2, relax the shoulders and neck
On the basis of the original sitting position, exhale and bow your head, chin looking for the collarbone. Inhale to restore; exhale to tilt your head back, face toward the ceiling. Inhale to restore; exhale left ear to find left shoulder, inhale to restore. Exhale right ear to find left shoulder, inhale to restore. Relax your shoulders and body throughout, move naturally and slowly. Stay 2-3 breaths in each direction.
3, sitting side bend
On the basis of the previous step. Inhale and raise your left arm up over your head. Exhale, left arm drive the body to bend to the right side, eyes look at the direction of the left arm. Hold for 3 to 5 sets of breaths and return to the front and back exercises. The left hip does not leave the ground, do not shrug your shoulders, if you sit for a long time with uncomfortable feet, you can exchange your legs.
4, sitting angle style
On the basis of the simple sitting position, open your feet to both sides to your own amplitude. Inhale, hands up above the head spine extension, exhale the body forward, to their own amplitude, keep 2∽3 minutes; this asana stretch the inner legs, dredge the liver meridian maintenance of the liver.
5, flexible spine
Sitting on the mat, bend both knees, feet together both feet on the ground. Hold the back of both knees with both hands. Inhale, tilt your pelvis forward, open your chest, spread your shoulders back and lift your head. Exhale, tilt the pelvis back, carry the back with the chest, and lower the head. With breathing, dynamically complete 5 to 8 times. In fact, it is a sitting cat and cow pose. The best and easiest asana for flexible spine.
6, bridge
Lie down, lie on your back on the mat, bend both knees, feet on the ground. Hands naturally placed on both sides of the body, inhale, lift the hips upward, keep 3~5 groups of breath; exhale to restore. Match the breathing. 10~15 sets; open the groin and open the front side of the body.
suitable for bedtime yoga moves 2a, bedtime yoga ten minutes action
1, beam angle type
First sit on the bed, bend the knees up, the palms of the feet opposite. Grab your feet with both hands and straighten your spine, keeping the heels of your feet close to the perineum. Then when you inhale, raise your head and stretch your spine, and when you exhale, bend your body in front of you, press your forehead to the bed as much as possible, and keep breathing normally for one minute. Through this exercise can effectively regulate the human body's kidneys and prostate and bladder, and also has a very great benefit to the female body.
2, spine twisting
First of all, put your left leg on your right hip, your right foot across your left leg's knee, so that your right foot is placed in front of your left leg's knee, and your spine is straight, and you sit upright on the bed. As you inhale, raise both arms flat to stretch your spine. When you exhale, twist your abdomen, shoulders and head to the right, fold your arms in front of your chest, and keep breathing normally. Then switch to the other side. It is important to note that you must pay attention to your balance while you are rotating.
3. Cat Stretch
First of all, use two hands and two knees to support the bed, maintain a kneeling position, and relax the waist and back. In the inhalation, the back will sink, look up at the sky, the exhalation, the back will arch upward, the spine to the top, and look down at the abdomen, the chin should be against their own collarbone. This action can make the human spine more flexible and supple, but also can beautify the shape of the buttocks.
Second, weight loss yoga poses
1, weight loss yoga poses a: snake
prone to prepare, hands placed in front of the shoulders, slowly inhale, have the head driven upward to the maximum size of the upper body, natural breathing, keep as long as possible time. Exhale, relax and restore.
2, weight loss yoga poses two: grasshopper style
prone ready, hands backward, make a fist. Slowly inhale, forcefully lift your legs, take your head, chest and chin as the fulcrum to grasp the center of gravity, breathe naturally, try to keep it a little longer, exhale, and slowly put down your legs.
3, weight loss yoga poses three: twisted
Sit ready, right hand holding the left foot on the instep, left hand on the left hip, exhale, the upper body to the left twisted to the maximum, hold for 15 seconds, down to restore.
4, weight loss yoga pose four: open leg style
The legs are naturally separated to the maximum, erect the entire spine, hands on the ground. Slowly exhale, the upper body forward, so that the forehead, chin, chest and abdomen gently placed on the ground, natural breathing, keep this position as long as possible.
5, weight loss yoga pose 5: shoulder inversion
prone ready, exhale, straight legs together and press to the face, hands bent at the elbow to support with the waist, legs bent at the knee straight up, chest and abdominal breathing to maintain 60 seconds, slowly restore.
6, weight loss yoga poses six: bird king style
squatting, left knee placed on the right knee, the left calf backward winding until the left toes hooked on the inside of the right ankle, the left arm bending the elbow with the chest, the left elbow placed on the right elbow, the right arm to the right to the right arm wrapped around the left arm, the palms together in front of the face, stretching the breath, squatting to the maximum slowly, hold for 20 seconds! The first time you do this, exhale, relax, and return to your original position.
7, weight loss yoga posture seven: half lotus single foot stretching
Inhale, hands will be placed on the right foot of the left leg at the root of the thigh. Exhale, upper body lean forward, left hand palm falls on the ground, natural smooth breathing.
Suitable for yoga poses 3 practiced before bed
A, bedtime yoga can lose weight
Of course you can.
Bedtime yoga can not only lose weight, the main thing is that it can help us cultivate a good mood and good temper, and more helpful to sleep.
The movements of bedtime yoga are very soothing, with some soft music, can make people relax physically and mentally, for usually some of the more stressful women, it is really a very good decompression movement, soothe our emotions, get inner peace.
Yoga is supposed to be a kind of exercise, and naturally it has a weight loss and body shaping effect.
While practicing yoga, combined with deep and long breathing, it can help the body eliminate some toxins and enhance the essence, not only physical beauty, but also help us to improve in temperament, more confident and dazzling.
This someone has to be skeptical, practicing a yoga how also with the eyesight hearing linked to it? In fact, early research has found that through yoga movements, posture can improve the body's neck condition, with the role of improving eyesight and hearing.
Second, before going to bed yoga movement analysis
1, spine twisting
The first step: the left leg on the right buttock, and then the right foot over the left knee, the right foot on the left knee in front of the back and the spine straight upward extension, sitting on the mat.
Step 2: Inhale and raise your arms sideways, spine extends, exhale and twist your abdomen, shoulders and head to the right side, hands together in front of your chest and breathe evenly.
Note: the spine must remain straight, the body to maintain balance, this action can effectively relieve the fatigue of the day.
2, lizard style
The first step: knees together, kneeling on the cushion (bed is also OK), inhale the upper body forward, so that the chest and abdomen on the legs, forehead on the bed.
Step 2: Inhale and lift your head, slide your arms forward and straighten them. Step 3: Exhale hips up and chest and chin to the bed. Breathe calmly and evenly, holding for 4-12 breaths.
Note: Shift your weight to your chest and relax your shoulders. This movement can remove excess fat from the shoulders, and do it consistently to correct the hunchback.
3, sitting angle type
The first step: sit on the bed, feet stirrups straight, and then try to straighten the knees to hit the legs to the maximum angle.
Step 2: Inhale, stretch your arms upward, and keep your spine and back upright.
Step 3: Breathe in and slowly stretch your arms and upper body forward, with your belly, chest, and chin pressed against the bed in turn. Hold for 4-12 breaths or more, keeping the spine extended.
Note: This action can slim the waist and also make the legs more slender. It can also change the symptoms of irregular periods.
5, cat stretch
The first step: both hands and knees to support the bed, maintain a kneeling position, relax the lower back.
Step 2: Inhale and sink your back, and slowly look at your head in the direction of the ceiling.
Step 3: Exhale and arch your back upward, while leaning your head toward your abdomen and your chin against your collarbone. Repeat this movement about 10 times or more.
Note: Pay special attention to the evenness of breathing, with good, as slow as possible. This movement can help slim the waist and relieve back pain.
Third, the benefits of practicing yoga
1, shaping the female perfect body shape
Through the yoga asanas and persistent practice, you can make significant changes in your body. Such as toning the breasts, beautifying breast curves, preventing breast sagging; making the waist soft; beautifying the buttocks: avoiding sagging of the gluteal muscle relaxation and beautifying the buttock shape.
2, the prevention of chronic diseases
Yoga practice can stimulate the body's internal organs, and furthermore can also promote blood circulation, stretching the stiff muscles, so that the joints are flexible. Make the gland secretion balance, strengthen the nerves, and prevent chronic diseases of the muscle.
3, eliminate tension and fatigue
Yoga's 'breathing method, through conscious breathing, to eliminate the body's waste gas, false fire, eliminate tension and fatigue.
4, maintain youth
Yoga's complete breathing method, prompting the cells to delay aging, rosy cheeks. Yoga can also regulate mood, so that people are often in a state of peace, joy. Yoga practice in the twisting, squeezing, stretching, pulling posture, can unimpeded the whole body meridians and blood, revitalization of internal organs function, will be on the life of the upward vitality of the original original into the body, so that people always stay young.
5, weight loss
Obese people, most of the dietary excesses, through the practice of yoga, so that you are in the face of the temptation of food, there will be a stronger control. But only with the help of yoga various asanas to lose weight is not very good, you need aerobic exercise (running, swimming, bicycling, etc.) to assist to achieve good results.
6, training attention
Yoga regulates the disordered state of mind through the infusion of the body's blocked air flow, when the mind lifts off the irritation, depression and stress and calm down, the attention will become more focused, insight into the deeper.
7. Reduce mental stress
With yoga exercise and relaxation, focus on stretching and strengthening the body's muscle lines. When the body and mind are completely relaxed, focusing on stretching the limbs, you can release the hock side of the emotions, and let a person have positive thoughts, and gradually achieve the "body relaxation" and "physical and mental unity" of the realm. Using the complete breathing method of yoga can strengthen the abdominal viscera, control the speed of breathing, can adjust the autonomic nervous system, control the heart rate and ease the tension.