Yoga ahead bedtime

every night before going to sleep, cost 10 minutes practicing the recommended set of professional yoga educator, you can effect your dreams.




yoga masters mention namely life is practice, train is dine and sleep. Temperament in array to train as a woman, the old hurrahing is of not use to detect a appropriate cultivation usages, is the top priority.
alternatively slowly according to their ability to exercise, shirk physical harm. See my dumbfounded see, she smiled and said,
Well, let us put aside distractions, with the breath feel the physical and mental remission, inner truce, ... ...


beam angle type
Benefits: kidney, prostate and bladder to maintain health; the same time is also very salutary to women, irregular menstruation can be modified to regulate the menstrual stream, relieve dysmenorrhea, and promote normal ovarian function.



step1 sitting on the bed, knees bent, feet comparative. 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 close the bed, the end of behavior, straight legs, jitter relax.

spinal twist neatness
effect: You can fast eradicate sedentary due to back pain, low back pain and hip pain; in torsion, granting the nape muscles, liver and spleen are strong,GHD Pure Styler, effectively soothe nape and shoulder fatigue, correct kyphosis,GHD Pink Styler, and other bad shoulder buckle body. Nourish the nervous system.



step1 closed 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,GHD Diamond Flag Styler, arms held flat side, stretching the spine. Breath, the abdomen, shoulder, pate turn to the right, hands buttoned together in front; regular breathing, to keep eyes nailed on the right rear point.
tips: rotation, to keep the spine straight, pay attention to preserving balance.

cat stretch-type
effect: soft and flexible spine, less portly, waist circumference, landscaping Tunxing, reinforce abdominal blood propagation, ease back anguish. Treatment of dysmenorrhea, irregular menstrual correct.



step1 bed prop 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 altitude, looking down at the belly,GHD Mini Styler, chin withstood the clavicle. Repeat whole exercise ten circulars.
tips: Note that we have to do with the breath, cut corners the speed, efficiency becomes extra visible.
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 attach, knelt on the bed, upper body leaning forward, chest and abdomen stick legs, forehead stick on the bed.
step2 inhale, mushroom, slip your weapon forward, straight weapon.



step3 expiration, try to chest, chin stick aboard the mattress, hips cocked, armpits down the stick ashore the mattress as possible.
step4 breathe gently for 10-15 seconds.
tips: moving body, huge arm muscles remain tightened,GHD Gold Styler, the converge migrated to the chest, elbows loosened, chest paste the floor; to the thigh is all vertical to the floor.

stretch his legs back style
Efficacy: very profitable for abdominal apparatuses, kidneys strong, active throughout the spine, cultivate absorbent function. At the same time you can massage the center, subserve blood circulation of lower body. Nourish the reproductive system, cultivate ######ual control.



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



step2 inhale, straighten the backbone. Breath, Qu shoulder, upper body extended forward, near apt his breast and legs. Normal breathing, to keep by 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, skinny waist achieve is obvious, to aid open the leg ligament, tighten leg muscles, beautify the legs type. Menstrual omens did no alteration the intonation. Long-standing practice can make the skin becomes smoother, full of vitality.



step1 sit down, hitting his legs to keep straight, slowly open your legs to the restrict, 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 entire process, stretching the spine must be maintained.
tips:

yoga, immediately very popular as a way to relieve accent, if you like, try!
The key is to persist
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