How to do yoga with a pillow? In fact, yoga itself is a low-impact exercise that improves the body's self-healing ability and overall conditioning, providing treatment to various parts of the body. And a pillow is the most convenient tool whether you're hugging, sitting, pressing, or cushioning on our bed. It is very soft and has the advantage of being available on every bed. So why not imagine combining a pillow with yoga? The following bedtime "pillow yoga" routine can help you shape your body and promote better sleep in just 15 minutes before sleep every day!
First Pose: Full Locust Pose
Lie face down with your thighs at a 90-degree angle, with the pillow between your lower legs. Inhale and lift your upper body and legs as high as possible off the ground, maintaining for 4 breaths. Exhale and return to starting position.
Benefits: Clenching the pillow with your legs promotes the burning of inner thigh fat, strengthens the back muscles, increases comfort after relaxation, and improves sleep quality.
Second Pose: Boat Pose
Lie on your back with the pillow on top of your thighs. Inhale and lift your upper body and legs, maintaining for 4 breaths. Exhale and return to starting position (if you find it challenging, you can hold the edges of the pillow with both hands).
Benefits: Strengthen abdominal muscles with the weight of the pillow, reduce excess fat, stimulate nerves, and have a calming effect, improving sleep quality.
Third Pose: Raised Leg Pose
Lie on your back and place the pillow between your thighs. Inhale and lift both legs up to a 45-degree angle, maintaining for 4 breaths. Exhale and return to starting position.
Benefits: Improve the condition of the lower abdomen, strengthen spinal strength, and promote better sleep.
Fourth Pose: Inversion Pose
Lie on your back with the pillow under your hips, and your legs vertically against the wall, maintaining for 2-5 minutes.
Benefits: Reduce swelling in the calves, promote blood circulation towards the upper body, treat and prevent varicose veins, and induce sleepiness quickly.
