Today, I recommend two sets of restorative yoga
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It’s easy to learn
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Practicing before bed can also promote sleep! The first set of 1 will be two yoga bricks and pillow as shown in the figure, sitting about a punch away from the pillow, slowly lying on the pillow, feet naturally separated, hands on both sides of the body, palm upward clavicle expansion, shoulder away from the ear, gently close your eyes, keep 5 minutes 2 lying flat on the mat, legs on both sides of a yoga brick bending knees, between the legs clip a pillow, hands open to both sides When exhaling, slowly turn your legs to the right
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Pay attention to the left shoulder not to leave the mat
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Keep your right leg on the brick for 3 minutes
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Repeat the practice 3 prone position on the opposite side
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Put a pillow under your body
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Stick your right face to the pillow
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Put your hands on both sides of the pillow
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Keep your hips in the middle
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Bend your left knee
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Keep your big and small legs 90 ° for 3 minutes
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Practice 4 supine position on the mat on the opposite side, Put a yoga brick on both sides of the leg, bend the knees, palms of the feet opposite, open the knees to the side, drop the legs on the Yoga brick, adjust the height of the brick, open the hands to both sides, palm up, relax the shoulders, close the eyes gently, breathe naturally, keep 5 minutes, lie on the mat, feet separate naturally, open the hands to both sides, palm up, close the eyes gently, slowly relax the whole body Keep the body for 5-10 minutes, feel the repair of energy, 6 simple sitting, pad pillow or blanket under the buttocks, ankle in the same line, both knees outward, hands on both knees, palm upward, spine upright, shoulder downward, body in the same plane, gently close your eyes, meditate for 5-10 minutes, the second set of 1 simple sitting + meditation simple sitting, pad blanket or pillow under the buttocks, hands on both knees, Thumb and index finger touch, spine erect, body in the same plane, close your eyes, relax the whole body, focus on breathing 2 baby style blanket half roll, pad in instep and lower leg, kneel down on the blanket, feet together, knees differential open, put the pillow between the knees, body lying on the pillow, hands on both sides of the pillow, left face on the pillow, if the knee discomfort, can be in between the legs Keep the blanket for 2 minutes, change to the opposite side, practice 3 supine beam angle position, put two yoga bricks and pillow as shown in the picture, slowly lie on the pillow, legs simply cross, hands on the blanket on both sides of the body, palm up, gently close your eyes, put on the eye mask, sit and stand on the mat in 4 sitting angle position, legs as far as possible apart, legs straight, thigh muscles tight, toes hook back, inhale straight spine, exhale straight back Fold your hands forward and down, keep them under your forehead for 2 minutes, and exchange the positions of your arms
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5
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Place the mat on the wall in inverted arrow style, and get ready for pillow and blanket supine
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Your hips are about a punch away from the wall
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Your legs are straight up against the wall, your heels are pushing toward the ceiling, your hands are open to the side, and your palms are facing up
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You can put blanket on your hips and under your head, close your eyes, put on eye mask, and quietly sleep Five to eight minutes.
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