Can I practice yoga before bed?

Sometimes practicing yoga can help to consume physical fatigue. Young people today are under great pressure, and every day they have some unpleasant things because of certain things, which may even affect a person's sleep. So can you practice yoga before going to bed? Yoga is a very good way to exercise. How should you practice yoga? What kind of yoga is good to choose?

1. Beam Angle

Sit upright on the bed with your knees bent and feet facing each other. Grab your feet with both hands, straighten your spine, and bring your heels close to your perineum. Inhale, lift your head, and lengthen your spine. Exhale, bend forward, and bring your forehead as close to the bed as possible, and maintain normal breathing for one minute. Try to keep your knees as close to the bed as possible. After finishing the movement, straighten your legs and shake to relax.

Benefits: Keeps kidneys, prostate and bladder healthy. It can adjust irregular menstrual periods, regulate menstrual flow, relieve dysmenorrhea, and promote normal ovarian function.

2. Lizard pose

Sit on the bed with your knees together, upper body leaning forward, chest and abdomen against legs, forehead against the bed. Inhale, lift your head, and slide your arms forward, straightening your arms. Exhale, keep your chest and chin as close to the bed as possible, lift your hips, and push your armpits down to the bed. Breathe slowly and hold for 10-15 seconds. When moving your body, keep your upper arm muscles tight, move your center of gravity to your chest, relax your shoulders, and keep your chest close to the ground. Keep your thighs perpendicular to the ground at all times.

3. Sitting Angle Pose

Sit down, keep your feet straight, slowly open your legs to the limit, and straighten your knees as much as possible. Inhale, stretch your arms upward, and straighten your back. Exhale and slowly stretch your arms and upper body forward. Place your abdomen, chest and chin on the bed in turn. Hold this position for 4 to 12 breaths or longer. The spine must remain extended throughout the process. Beginners should proceed according to their ability and do not force their legs.

Efficacy: Adjust the crooked pelvis, significantly slim the waist, help open the leg ligaments, tighten the leg muscles, and beautify the leg shape. Change the symptoms of irregular menstruation. Long-term practice can also make the skin delicate, smooth and rejuvenated.

4. Cat Stretch

Support the bed with your hands and knees, maintain a kneeling position, and relax your lower back. Inhale, lower your back, and look up at the ceiling. Exhale, arch your back, push your spine upward, look down at your abdomen, and rest your chin on your collarbone. Repeat the entire set of movements ten times. Be sure to coordinate with your breathing and slow down the speed so that the effect will be more obvious.

Efficacy: Softens and flexes the spine, reduces waist fat, beautifies the buttocks, enhances abdominal blood circulation, and relieves back pain. Treat dysmenorrhea and correct irregular menstruation.

5. Spinal twist

Bring your left leg to your right hip and step your right foot over your left knee so that your right foot is in front of your left knee. Sit upright in bed with your spine straight. Inhale and raise your arms to the sides, stretching your spine. Exhale, twist your abdomen, shoulders and head to the right, and put your hands together in front of your chest. Breathe normally and keep your eyes focused a little to the back and right. When turning, keep your spine straight and pay attention to maintaining balance.

Efficacy: It can quickly eliminate back pain, waist pain and buttocks pain caused by sitting for a long time. During the twisting process, the neck muscles, liver and spleen can be strengthened, effectively relieving fatigue in the shoulders and neck and correcting bad postures such as hunchback and hunched shoulders. Nourishes the nervous system.

6. Spinal twist

Sit upright on the bed, stretch your legs, put your feet together, and grab your toes with your hands. Inhale and straighten your spine. Exhale, bend your elbows, stretch your upper body forward, and bring your chest and abdomen close to your legs. Breathe normally for at least one minute. Be careful to keep your feet straight, and keep your abdomen, chest, and forehead as close to your legs as possible.

Effects: Very beneficial to the abdominal organs, strengthens the kidneys, activates the entire spine, and improves 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.

7. Lie on your back and lift your hips

Curl your pelvis, lie on your back, bend your knees slightly, open your feet to shoulder width, place your hands flat on the floor, relax your whole body, adjust your breathing, and prepare to start exercising. The buttocks must be tightened. Starting from the buttocks, extend the spine upwards section by section. You can touch the buttocks muscles with your palms to know whether your buttocks are tightened. Lie on your back on the floor, lift your knees and place them in front of your chest. Put your hands around your knees and press them down towards your chest. Do not lift your head. Rock your body left to right to relax your tense back.

Effect: Adjust crooked bones. Exercise your abdominal muscles and straighten your pelvis to enhance the effect of weight loss, exercise your abdominal muscles and strengthen the muscle groups of the body.

8. Side-lying bend

Get into the preparatory posture, adjust your breathing and prepare to start exercising. Lie on your right side, bend your body, use your palms to make your head, relax your shoulders, make your thighs 90 degrees to your body, and relax your knees. Control the movement smoothly. After finishing one side, lie on your side and do it again on the other side. The angle between the buttocks and thighs should be corrected to keep the muscles pulled out to the maximum extent. Bend your right foot and place the sole of your foot flat on the ground. Straighten your left foot and lift it slightly. Relax the sole of your foot and slowly lower your foot with control. Then slowly raise your foot higher. Repeat 10 times.

Benefits: Exercise the inner thigh and buttocks muscles.

9. Thin waist before going to bed

Lie on the yoga mat with your legs bent and open to shoulder width. Use the strength of your waist and abdomen to slowly lift your waist so that your upper body and thighs are in a straight line. Slowly lower your waist and abdomen and maintain a lying position.

Lie flat on your yoga mat, bend your legs, open them to shoulder width, and hold the back of your head with your hands. Use your waist and abdomen to exert force, hold your head with both hands and lift it up until your shoulder blades are off the ground, just like doing a sit-up.

Lie flat on the yoga mat, stretch your left leg straight and flat, bend your right leg, hold your right knee with both hands, and make your calves and thighs at 90 degrees. Using the strength of your waist and abdomen, slowly lift your head up while lifting your left leg up, hold for 10 seconds. Inhale, maintain the position, and switch legs.

Lie flat on the yoga mat, straighten your left leg and raise it to 45 degrees to the ground, bend your right leg with your calf parallel to the ground, hold the back of your head with both hands, raise it and twist to the right. Slowly lower your head back to a lying position, then change direction.

Lie face down on the yoga mat, stretch your arms out naturally on both sides of your body, keep your legs together and straight, and keep your whole body close to the ground. Inhale and slowly lift your upper body up while raising your hands horizontally until your chest is slightly off the ground.

Can I practice yoga before going to bed? Yoga is indeed a very good way to keep fit, but you must master the good method when practicing yoga. In fact, practicing yoga before going to bed can definitely relieve stress. It is also a very good way to promote sleep. However, you also need to pay attention to the methods and techniques when practicing yoga, so that you can better relieve all the stress in your body.