Lose weight yoga before bed to lose weight and sleep well

　　1. Legs and back stretch

　　Action essentials: Sit on the mat with your legs straight, your back upright, inhale and stretch your hands above your head.； Exhale, drive your body forward and downward with your arms, straighten your knees, Eye Look in the direction of your toes, keep your abdomen as close to your thighs as possible, and maintain 3 abdominal breaths. Inhale and restore upper body ； Exhale and relax your hands downward.

　　Effect: Stretch the entire back, increase the strength and elasticity of the spine, stretch the muscles of the shoulders, arms and legs, tighten the thighs and abdomen, and strengthen the digestive and respiratory systems.

　　2. Boat pose

　　Action essentials: Lie on your back, feet together, arms flat at your sides. Inhale, lift your upper body, feet and arms upward at the same time. Only your buttocks are on the ground, and use the spine as the fulcrum to maintain body balance. Straighten your hands and feet, and point your fingers to your toes. ； If possible, grab your ankles with both hands, exhale, and slowly lower your body back to the ground. Breathe evenly and relax your whole body.

　　Effect: Enhance abdominal muscle strength, eliminate abdominal fat, make thighs slender and waistline slimmer. Prevent viscera sagging, improve gastrointestinal function, eliminate constipate and strengthen the back.

　　3. Side angle stretch

　　Action essentials: Open your legs two and a half shoulder widths, rotate your right foot 90 degrees to the right, inhale and raise your hands upwards, exhale and drive your arms to bend your body down to the right, bend your right knee, place your right hand on the front of your right foot, look at the fingertips of your left hand, palm forward, fingertips pointing to the sky. Be careful not to let your right knee go past the toes of your right foot. Hold for 3 abdominal breaths. Inhale, drive the body with your arms to slowly return upwards, and do the opposite direction.

　　Effect: Stretching of the chest and ankles exercise , can reduce joint pain and sciatica nerve Pain, stimulates gastrointestinal motility. And aids in the digestive process while reducing waistline fat.

　　4. Pigeon Pose Variation

　　Action essentials: Straighten your legs, sit on the ground, and straighten your back. Bend your left leg, bend your calf, and try to straighten your thigh back. Grasp the instep of your right foot with your right hand, lift your right calf upward, and clamp the instep of your right foot with your right elbow joint. Stretch your left arm above your head. Look diagonally upward, maintain this posture for 1-2 minutes, exchange legs, adjust the left and right knees into a straight line during practice, and focus on the lower back.

　　Effect: Strengthen thigh and calf muscles, beautify arm lines, enhance the flexibility of waist and shoulder joints, make waist slim and soft, beautify body lines, and promote blood circulation throughout the body.