Bed yoga movements to lose weight Sleeping and cultivate one's morality

The first type: stomach side leg lifts
1. The stomach on the bed, bend the elbow, palms down, and supporting the body in the forearm and tiptoe, inward contraction, the head, spine must be a straight line.Breathe naturally for 20 seconds, keep the action at the same time, to do 3 times.
2. And then to raise one leg to the side, keep natural breathing for 20 seconds, is also done three times.The interaction of or so leg repeats.

The second type: lie on your back stretch the leg
1. Lie on your back on the bed, legs together, and then lift up one leg and straight, grab the ankle and pull to the chest with both hands, slowly exhale.
2. Breathe in, breathe naturally 15 to 20 seconds, and then put down his legs.Left and right leg repetitive movements alternately, workers do three groups.

The third type: sitting side stretching
1. Sitting on the bed, right leg straight, left leg fold on the hip.
2. Then toes right right hand, left hand upward, upper body leaning to the right, look up to the head.

The fourth type: the head type
1. Your knees apart and shoulder are the same as wide, kneel on the bed, the instep clingy ground, straight waist, hands down naturally.
2. The body slowly bending down, hands on knees in front of, until the top of the head of bed, elbows slightly bent, hands support the upper body.Maintain this pose, practice breathing 5 times, then exhale, and return to start position.Repeat practice this 5 times.

   The fifth type reverse type
 1. Lie on your back on the bed, legs open and shoulder are the same as wide, both hands open level, and shoulder in a straight line.
2. Inhale, unbend his right foot, lifted his left foot, to his left thigh and calf at right angles.Exhale, will fall to the left foot, and twist the waist to the left, eyes looking at the left hand fingers, maintain this pose three breathing.As far as possible left knee and left shoulder can stick to the ground.

 Type 6: cobra type
 1. Lying face down, elbow flexion hands, palms in the chest outside, elbow clamping.Two legs wide open with hip, instep stick.In this position next expiratory
2. Press the coccyx medially, pubic pressure on the floor.Elbow back his palm to prop up, scoliosis.
3. When breathing again, upper body off the ground.As far as possible curved spine.Don't shrug, chest forward, keep the posture for three to five breaths