Classic Physiological Ministries Yoga Exercise Before Bedtime
Yoga is not just a set of popular or fashionable fitness exercises.
Yoga is a very ancient method of cultivating knowledge of energy, combining philosophy, science, and art.
The foundation of yoga is based on ancient Indian philosophy. For many years, psychological, physical, and spiritual commandments have become an important part of Indian culture.
Ancient yoga believers developed the yoga system because they believed that by exercising the body and twisting the breath, they can control the mind and emotions and maintain a healthy body forever.
Here is a set of classic physio-miniature yoga exercises before bedtime.
Bundle angle effect: keep kidney, prostate and bladder healthy; meanwhile, it is also very targeted for women. It can adjust irregular menstruation, regulate menstrual flow, relieve dysmenorrhea, and promote normal blood vessel function.
Step1 sits on the bed at the end, bending coaxially, with the soles facing each other.
Hold your feet with both hands, straighten your spine, and keep your heels close to the perineum.
Step2 inhale, look up, and stretch the spine.
Exhale, bend your body forward, place your forehead close to the bed, and breathe normally for one minute.
Tip: Try to keep your knees as close to the bed surface as possible, and then straighten your legs and relax your hips.
Spinal twisting effect: It can quickly eliminate back pain, low back pain and lumbar pain caused by sedentary; in twisting, it can strengthen muscles, liver and spleen, effectively relieve fatigue of shoulders and necks, reverse bad postures such as humpback and shoulder buckle.
Nourishes the nervous system.
Step1: Put your left leg on your right foot, cross your left leg with your right foot, and place your right foot in front of your left knee; straighten your spine and sit on the bed.
Inhale step2, raise your arm side, and stretch your spine.
Exhale, twist the abdomen, shoulders, and head to the right, and put your hands together on your chest; breathe normally, keeping your eyes fixed on the back right side.
Tip: When turning, keep your spine straight and pay attention to balance.
Cat contraction effect: soft and flexible spine, complications around waist circumference, beautification of hip type, strengthen blood circulation of hypertension, and relieve back pain.
Treat dysmenorrhea and correct irregular periods.
step1 Support the bed with both hands and knees, keep the knees upright, and relax the lower back.
Inhale step2, sink back, look up at the ceiling.
Step3 exhales, the back arches, the spine rises to the top, looks down at the abdomen, chin against the collarbone.
Repeat the whole action for ten rounds.
Tip: Be sure to do it in conjunction with breathing, slow down the speed, the effect is more obvious.
Lizard-like effect: Relieve physical fatigue, eliminate excess aunt on the shoulder.
Correct the hump, buckle the shoulders, and beautify the shoulder lines.
Step1 knees close to one another, kneeling on the bed, the upper body leaned forward, chest and abdomen close to legs, forehead close to the bed.
Step2 inhale, look up, slide forward, straighten your arms.
Step3 exhale, try to put the tibia, chin against the bed, tilted to the left, arm socket as far as possible against the bed.
Step4 breathes slowly, hold for 10-15 seconds.
Tips: When moving the body, the muscles of the forearm always keep tightening, the center of gravity moves to the chest, step on and relax, and the chest is close to the ground; keep the thighs perpendicular to the ground.
Leg tibia fracture effect: very beneficial to abdominal organs, strong kidney, active whole spine, improve digestive function.
At the same time, it can massage the heart and promote blood circulation in the lower body.
Nourishes the reproductive system and improves sexual control.
Step1 sits on the bed, straightens legs, feet together, grabs toes with both hands.
Step2 inhale and straighten the spine.
Exhale, bend your elbows, stretch your upper body forward, your chest and abdomen close to your legs.Breathe normally for at least one minute.
Tip: Pay attention to keep your feet straight, so that your abdomen, chest, and forehead are close to your legs.
Sitting angle effect: Adjust the skewed pelvic bone, the effect of thin waist is obvious, help to open leg ligaments, tighten leg muscles, and beautify leg shape.
Changing menstrual symptoms.
Long-term practice can also make the skin delicate and smooth and radiant.
Step1 Sit down, keep your feet straight, slowly open your legs to the limit, and try to straighten as much as possible.
Inhale step2, contract radially upwards, and straighten your back.
Step3 exhales, arms and upper body slowly shrink forward.
Place the abdomen, chest, and chin on the bed in order.
Hold this position for about 4 to 12 breaths of neon for a long time.
Throughout the process, the spine must remain fractured.
Tips: There are several variations of the “seat angle”, and beginners should do it according to their own abilities. Do not forcefully pull your legs.