Tips for Yoga Fans – Teach You Practice Yoga Before Sleep

Yoga masters say: You should find a cultivation method if you want to practice to be an elegant woman. Yoga is a good choice. Do you like yoga? Your dream will come true if you can spend 10 minutes everyday before sleeping to practice the yoga actions which are recommended by professional yoga teachers. “There is no ugly woman, only lazy woman!”

1. Baddha Konasana
Efficacy: Adjust irregular menstruation, regulate menstrual flow and relieve dysmenorrheal.

Step 1: Sit on your bed, bent your knees and make your feet relative. Then use your hands to seize feet, erect spine and make your heel near the perineum.

Step 2: Breathing and look up then breath out, make your body flexion. Try your best to make forehead close to the bed. Keep normal breathing for a minute.

2. Matsyendrasana
Efficacy: Eliminate the pain of your back, waist and hip, which are caused by sitting for a long time everyday. Strengthen your neck muscles and spleen. Effectively relieve your fatigue. Nourish the nervous system.

Step 1: Put your left leg on the right hip, make your right foot across left knee and place your right foot in front of left knee. Then let your spine straight.

Step 2: Breathing, raise your arms lateral and stretch spine. Breath, reverse your abdomen, shoulder and head to the right. Then clasp your hands together in front; Breath normally and keep eyes fixed on the rear right a little. Notice to keep balance.

3. Bidalasana
Efficacy: Beautify the hip; Relieve back pain; Treat dysmenorrheal.

Step 1: Make your hands and knees support bed, keep knees sitting and relax your waist and back.

Step 2: Breath then sank your back and look up the ceiling.

Step 3: Breath, make back arched, top your spine up. Then look down the abdomen. Repeat it ten rounds.

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