Ten minutes before bed yoga, become beautiful ugly

every night before going to sleep, spend 10 minutes practicing the recommended set of professional yoga teacher, you can achieve your dreams.



yoga masters say that life is practice, practice is eat and sleep. Temperament in order to practice as a woman, the old shouting is of no use to find a suitable cultivation methods, is the top priority.
or slowly according to their ability to exercise, avoid physical injury. See my dumbfounded look, she smiled and said, cast away thoughts, feelings of physical and mental relaxation with breathing, inner peace ... ...

beam roles
Benefits: kidney, prostate and bladder to maintain health; while women are very beneficial, you can irregular menstrual period adjusted to regulate the menstrual flow, relieve dysmenorrhea, and promote normal ovarian function.


step1 sitting on the bed, knees bent, feet relative. Shuang Shouzhua feet, straight spine, heel close to the perineum.


step2 inhale, rise, stretch the spine. Breath, body flexion, the forehead close to the bed as much as possible to maintain normal breathing for a minute.
tips: try to make knees near the bed, the end of action, straight legs, jitter relax.
spinal twist type
effect: You can quickly eliminate sedentary due to back pain, low back pain and hip pain; in torsion, allowing the neck muscles, liver and spleen are strong, effectively alleviate neck and shoulder fatigue, correct the hump, the bad posture shoulder button. Nourish the nervous system.


step1 closing his left leg in the right hip, right foot across left knee, the right foot placed in front of the left knee; straight spine, sitting on the bed.


step2 breathing, arms held flat side, stretching the spine. Breath, the abdomen, shoulder,Prada Sunglasses, head turn to the right, hands clasped together in front; normal breathing, to keep eyes fixed on the right rear point.
tips: rotation, to keep the spine straight, pay attention to maintaining balance.
cat stretch type
effect: soft and flexible spine, less fat, waist circumference, landscaping Tunxing, strengthen abdominal blood circulation, ease back pain. Treatment of dysmenorrhea, irregular menstrual correct.


step1 bed hold hands and knees, keeping knees posture, to relax the lower back.


step2 breathing, back down, looked up at the ceiling.


step3 breath, back arched, spine up top, looking down at the abdomen, chin withstood the clavicle. Repeat entire exercise ten rounds.
tips: Note that we must do with the breath, slow down the speed, efficiency becomes more apparent.
Next: lizard-style, legs stretched back style, sitting angle type

lizard type
effect: ease fatigue, shoulder to remove excess fat. Correct the hump, buckle shoulder, landscaping shoulder lines. Improve constipation.


step1 knees close together, knelt on the bed, upper body leaning forward, chest and abdomen stick legs, forehead stick on the bed.
step2 inhale, rise, slide your arms forward, straight arms.


step3 breath, try to chest, chin stick on the bed, hips cocked, armpits down the stick on the bed as possible.
step4 breathe gently for 10-15 seconds.
tips: moving body, big arm muscles remain tightened, the focus moved to the chest,Nike Air Max, shoulders relaxed,Cheap Air Max Shox, chest paste the ground; to the thigh is always perpendicular to the ground.
stretch his legs back style
effect: very useful for abdominal organs, kidneys strong,DC Hats, active throughout the spine, improve digestive function. At the same time you can massage the heart, promote blood circulation of lower body. Nourish the reproductive system, improve ######ual control.


step1 sitting on the bed, legs straight, feet together, Shuang Shouzhua toes.


step2 inhale, straighten the spine. Breath, Qu elbow, upper body stretched forward, close to his chest and legs. Normal breathing, to keep at least one minute.
tips: pay attention to your feet to keep straight, as far as possible the abdomen, chest, forehead close to the legs.
sitting diagonal
effect: Adjust the skew of the pelvis,RayBan Sunglasses, thin waist effect is obvious, to help open the leg ligament, tighten leg muscles, beautify the legs type. Menstrual symptoms did not change the tone. Long-standing practice can make the skin becomes smoother, full of vitality.


step1 to sit down, kicking his legs to keep straight, slowly open your legs to the limit, try to straighten the knee.


step2 breathing, stretching his arms up, stand straight back.


step3 breath, arm and upper body stretched forward slowly. The abdomen, chest, chin in turn affixed to the bed. Hold this position for approximately 4 to 12 breaths or more. The whole process, stretching the spine must be maintained.
tips: