The spirit of yoga to relax before going to bed to relieve the body

Part 1

Effect: This asanas can make kidney, prostate and bladder healthy; while women are also very beneficial, irregular menstruation can be adjusted to regulate the menstrual flow, promote normal ovarian function.

Step1 sitting on the bed, bent knees, feet relative. Shuang Shouzhua feet, straight spine, heel close to the perineum

Step2 inhale, exhale the same time, the body flexion,Forehead as close as possible to the floor, maintaining a normal breathing for a minute.

Tips: try to make knees near the bed to end the movement, the stretch of the legs, jitter relax.

Part 2

Effect: This asanas can strengthen abdominal organs, kidneys strong, active throughout the spine, and improve digestive function. At the same time, you can massage the heart and abdominal organs, the spirit is fully relaxed.

step1 sitting on the bed, straight legs,Shuang Shouzhua toes, straighten the spine.

step2 inhale, exhale the same time, toggle the body near the legs, so that the forehead close to the knee. Normal breathing, to keep at least one minute.

Tips: Note that your feet to keep straight, as far as possible so that the forehead close to the knee.

Part 3

Effect: This-bodied sedentary may soon result in the elimination of back pain, low back pain and buttocks feeling pain; in reverse in the liver and spleen to be strong, the neck muscles are strong,Effectively alleviate neck and shoulder fatigue.

step1 closed right leg at the hip, left foot across the right knee, so that put in his right knee in front of his left foot; to straighten the spine to sit on the bed.

Step2 right arm ended at the left lateral thigh, inhale, exhale the abdomen, shoulders, head to complete reverse to the left; normal breathing, to keep eyes on the left rear a little.

Tips: rotation, spine to remain straight and pay attention to balance.

Part 4

Efficacy: soft and flexible spine, less fat, waist circumference, and strengthen abdominal blood circulation, ease back pain.

step1 hands and knees bed stays to keep knees posture, relax lower back.

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

step3 breath, back arched, spine up top, chin receive chest. Repeat entire exercise ten times.

Tips: Note that we must do with the breathing will slow down the speed, efficiency becomes more apparent.