Yoga before going to bed-6 decompression slim and Detox

efficacy: kidneys, prostate and bladder health and also very beneficial for women, you can adjust the irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.

Step1 sits upright in bed, bending the knees, feet. Both hands grab foot, straight spine, heels close to the perineum.

Step2 inhale, the rise, stretch your spine. Breath, the body forward, forehead as much as possible close to the bed, maintain normal breathing for a minute.

effects: You can quickly eliminate back pain caused by sedentary, low back pain and hip pain in reverse, allowing neck muscles, liver and spleen are robust, effectively alleviate the shoulder and neck fatigue, correct the humpback, buckles, shoulder and other bad posture. Nourish nervous system.

Step1 your left leg to the right hip, right foot over the left knee, right foot on the front of the left knee; straight spine, sitting on the bed.

Step2 suction arm side, stretch your spine. Breath, abdominal, shoulder, head to the right to reverse, the hands put the palms together in front of the chest; normal breathing, to keep an eye a little attention to the right rear side

tips: spinning, spine to keep straight, keep the balance.

-cat stretch

efficacy: soft and flexible spine, minus the waistline fat, beef up hip-, intensive abdominal blood circulation, relieve low back pain. Menorrhalgia treated to remedy menstrual irregularities.

Step1 hands and knees setting bed, keeping knees standing posture, relaxing back.

Step2 breathing, back down, look up at the ceiling.

step3 breath, back arching, spine up top, looking down at the abdomen, Chin against the clavicle. Repeat the entire ten rounds.

Note: must be combined with breathing to be will be slow, the effectiveness is even more apparent. Lizard lizard

efficacy: ease body fatigue, Removal of excess fat shoulders. Corrected humpback, buckle shoulder and beautify the shoulder line. Improve constipation. Double knee

Step1 put together, knelt or sat in bed, upper body leaning forward, chest belly to stick his leg, forehead patch.

Step2 inhale, the rise, sliding his arms forward, straightening the arm.

step3 of breath, chest, Chin post bed, hips cocked, axillary posted bed down as much as possible.

Step4 breathe gentle, keep 10-15 seconds.

Note: moving body, arm muscles tightened at all times, the focus moves to the chest, shoulders relax, placket ground; always perpendicular to the surface of the thigh.

his legs back-stretching

Step1 sits upright in bed, straighten legs and feet put together, his hands grasping toes.

Step2 inhale, straight spine. Breath, curved elbow, upper body stretch forward, chest and abdomen close to the legs. Normal breathing, maintain at least one minute.

Note: note feet to keep straight, as possible abdominal, chest, the amount close to the legs.

sit Kok-

efficacy: adjust the skew of the pelvis, thin waist effect is clear, and help open leg ligament, tighten leg muscles, beautifying leg type. Change does not increase symptoms of menstruation. Long-standing practice can cause skin finely smooth smooth glow and vitality.

Step1 sit down, your feet keep pedaling slowly opened his legs to limit, as far as possible, straighten knees.

Step2 inhale, stretch the arms up, Li zhiyao back.

step3 breath, arm and upper body stretch forward slowly. Abdominal, chest, Chin in turn attached to a bed. To maintain this position by about 4 to 12 breaths or more. The entire process, must keep the stretching of the spine.

Note: "-angle " there are a few changes of varying degrees of difficulty, beginners, depending on their abilities, do not just pull the leg.