Yoga gurus say, life is practice, eating and sleeping are also practicing. To practice into temperamental woman, old is no use shouting, finding a suitable training method, is imperative.
"This bedtime yoga from the inside out sorting out a woman's body, slimming decompression, beauty, female endocrine regulation and many other roles. Although these are not very tough action, but in the process, is to practice according to their abilities slowly, avoid physical strain. "When coach Chou at the demonstration, have been emphasized for beginners to keep their cool and invest within their means. See my stunning looks, she smiled and said, "these actions are a classic double action of body and mind, everyone can practice, perseverance, you can build a good temperament! ”
Well, let us put aside distractions and breathing experience physical and mental relaxation, peace of mind ... ...
Beam angle
Benefits: kidney, prostate and bladder healthy; while the female is also very useful, you can adjust the irregular menstruation, regulate menstrual flow, relieve menstrual cramps, normal ovarian function.
Step1 sitting in bed, bend the knees and feet. Hold the foot, straight spine, heels close to the perineum.
Step 2 inhale, look up, lengthen the spine. Exhale, flexion of the body, the forehead close to the bed as much as possible, to maintain normal breathing for a minute.
Tips: get your knees close to the bed, end action, straight legs, shake to relax.
-Spinal twist
Effect: can quickly eliminate sedentary due to back pain, low back pain and hip pain; in turn, allowing the neck muscles, liver and spleen to get stronger, relieve neck and shoulder fatigue, correcting poor posture such as bow, buckle shoulder. Nourishes the nervous system.
Step1 ended his left leg to the right hip, right foot over the left knee, the right foot placed on the left knee in front; a straight spine, sits on the bed.
Step 2 suction arm lateral raise, lengthen the spine. Exhale, reverse belly, shoulder, head to the right, hands clasped together in front of normal breathing, maintain the right point at the back of the eye.
Tips: rotation, keeping your spine straight, taking care to maintain balance.
Cat stretch pose
Function: flexible spine, minus the fat around the waist, landscaping-hip, strengthen abdominal blood circulation, relieve low back pain. Treatment of dysmenorrhea, remedy menstrual irregularity.
Step1 hands knees up the bed, keeping a kneeling posture, ease back.
Step 2 inhale back down, looking up at the ceiling.
Step3 breath, back arched, spine, looking down at the abdomen, Chin against his collarbone. Repeat the entire exercise of ten rounds.
Tips: attention must be done breathing will slow and effect becomes more apparent.
Next page: lizard-style, two-leg back extension, sitting corner
-Lizard
Effects: relieve body fatigue, removing excess fat in the shoulder. Corrected bow, buckle shoulder, beautify the shoulder line. Improve constipation.
Step1 put your knees together, kneeling on the bed, upper body leaning forward, breast belly legs and forehead stickers.
Step 2 inhale, look up, slide arms forward, straightening the arms.
Step3 breath, try to post your chest, jaw, hips tilted and Axilla post bed down as far as possible.
Step4 breathe quietly, 10-15 seconds.
Tips: when you move the body, big arm muscles keep tightening, weight to your chest, relax the shoulders, placket ground; keep thighs perpendicular to the ground.
Double-leg back extension
Effect: very useful to abdominal organs, strong kidney, active throughout the spine, improve digestive function. While heart massage to promote lower-body blood circulation. Nourish the reproductive system, improve the ability to control.
Step1 sits on the bed, legs straight, feet together, hands grasping toes.
Step 2 inhale and straighten the spine. Exhale, curved elbow, upper body stretched in chest and stomach close to the legs. Normal breathing, keep at least one minute.
Tips: note to keep my legs straight, abdomen, chest, forehead against his legs as much as possible.
Sitting corner
Function: adjust the skew of the pelvis, thin waist effect, helps open the leg ligaments tighten leg muscles, beautify the legs. Changing the menstrual disorder symptoms. Long insisted exercise can make the skin become smooth, full of vitality.
Step1 sat down, feet keep leg straight, slowly open the legs to the limit and try to straighten the knee.
Step 2 inhale, arms up and stretch State zhiyao back.
Step3 exhale, slowly stretch forward arm and upper body. Abdomen, chest, Chin, in turn affixed to the surface of bed. Breathe and hold the position for about 4 to 12 times or more. The whole process, must keep the stretching of the spine.
Tips: "angle" there are varying degrees of difficulty, beginner, depending on their ability to never managed to pull the legs.