Yoga posture suitable for morning exercise Anyone can practice yoga. You don't need special equipment or clothes, just a small place and strong hope, and you will have a healthier and more fulfilling life.
boat form
Steps:
1. Lie on your back, legs together, palms down.
2. Inhale and raise your head, arms, torso and legs at the same time. Feet up, head off the ground about 1 ft, arms straight forward, parallel to the ground.
3. Hold your breath. Exhale and relax, and go back to your back.
Efficacy: relax muscle joints, relieve abdominal flatulence, help reduce stomach diseases, eliminate abdominal fat and strengthen kidney.
Forward extension type
Steps:
1. Sitting at right angles.
2. Put your hands behind your back, shoulder width apart, fingertips facing your toes, and lean back slightly.
3. Inhale and lift your hips, step on the ground with the soles of your feet, and tighten your gluteal muscles; Keep your body stretched upward.
4. The head can be raised and looked forward, or it can droop naturally. When exhaling, put down your body and restore your sitting position.
Efficacy: eliminate fatigue, enlarge chest, stretch legs, abdomen and throat, strengthen wrists and ankles, relax shoulders, and strengthen nervous system and blood circulation.
Leg extension
Steps:
1. Sit on the mat with your legs straight forward, arms at your sides, legs contracted (tightened), knees and toes facing up, and your back straight.
2. Inhale, lift your arms up and keep your back straight; When exhaling, bend your body forward, while keeping your back straight and bending forward as comfortably as possible. Hold the forefoot of your foot with both hands and try to keep your abdomen close to your thigh.
3. Close your eyes, focus on the eyebrows, and pay attention to breathing 3-5 times.
4. Inhale slowly, straighten your arms and gradually lift your upper body until you sit up straight. Then exhale and put your arms back to your sides. Relax for a while.
Point: Try to keep your back stretched and relaxed, and don't shrug your shoulders.
Simple version: At first, if your head can't touch your knees, you can fold the blanket and put it under your hips, with your knees slightly bent.
Efficacy: stretching strengthens the back, strengthens the abdominal muscles of shoulders, arms and legs, benefits the internal organs and improves the function of reproductive system.
Supine leg extension
Steps:
1. Lie on your back, bend your right knee close to your chest, wrap the yoga belt around your right foot, and grab one end of the yoga belt with both hands as close as possible to your right foot. Doing so can open the chest and help to keep regular and even breathing.
2. Keep the other leg close to the ground. Inhale and straighten your right leg until it is perpendicular to the ground. Then just hold the yoga belt in your right hand, and return your left arm to your side and put it next to your hips.
3. Try to keep your left leg close to the ground and further stretch your right leg. At the same time, hook the toes on the back of your right foot, increase the toe hook with yoga belt, and fully stretch the back of your right leg. Try not to bend your knees and try not to tilt your left leg outward.
4. Stay for 3-5 breaths, and try to continue stretching the back of your right leg every time you exhale.
5. When exhaling, take back your right leg and lean against your chest and abdomen. After relaxing for a while, slowly straighten back to the ground and continue to relax. Then practice on the other side.
Efficacy: Using yoga belt can reduce the difficulty of this type, which is very convenient for people with poor flexibility and can fully stretch their legs. This formula enhances the flexibility of the pelvic region and promotes blood circulation in the legs. During maintenance, blood will flow back to the head, which can nourish the nervous system and relieve insomnia symptoms.
Plough type
Steps:
1. supine mountain pose, palm down.
2. Inhale, bend your knees and lift your hips, and lift your legs perpendicular to the ground; Exhale, press your palms down hard, raise your legs above your head and step on the ground.
3. With inhalation, slowly put the spine back to the ground one by one; Exhale, bend your knees, stretch your hips, straighten your legs and relax.
Key points: fully reflect the supporting role of upper limb shoulder and arm, sciatica should not be practiced.
Efficacy: Stimulate all spinal nerves, relieve back pain and headache, promote digestion, reduce fat and detoxify, which is beneficial to the improvement of hemorrhoids, constipation, abdominal distension and menstrual disorder.
Shoulder handstand
Steps:
1. Lie on your back, palms down.
2. Inhale and press your palms hard, raise your legs, and push your legs over your head when exhaling (feet don't touch the ground).
3. Bend your elbows, hold both sides of your waist with your hands, so that your back leaves the ground, and then slowly try to straighten your legs, tighten your hips, and keep your body upright.
4. Support your body with elbows, shoulders and neck to keep breathing smoothly.
5. When folding, bend your knees and fold your legs first, and then slowly return to the flat state after the center of gravity drops.
Point: menstruation is not suitable. Don't fall off your body too quickly when you recover, so as not to get hurt.
Efficacy: Relieve stress, improve sleep, and comprehensively improve human health and organ function.
postscript
When practicing yoga, gently stretch your limbs, quietly listen to the perfect dialogue between body and breath, heart and god, feel the realm of harmony between man and nature, and experience the happiness brought by it. Slowly, people will get familiar with themselves again, discover their potential and experience their inner happiness.
The essentials of yoga practice 1. I want to breathe.
Are you breathing? Breathing is everyone's innate magic weapon, but we only breathe 30% at ordinary times, and the rest are not fully utilized or even ignored! In fact, as long as you go back to the simple exploration of infancy, you will be surprised that the original yoga breathing method is so simple and simple. Here I want to shout loudly: Breathe! Take a deep breath, then take a few deep breaths-do you feel relaxed? Let's cooperate with yoga practice, find the remaining 70% potential, and find our own simplicity and energy!
I want to warm up.
Do you often feel numb and unable to move when you keep a fixed posture for a few minutes before exercise? Be careful, be careful, your blood circulation is so slow that you protest with numbness! You sit as steady as Mount Tai, be careful, you will soon become a fossil-you know, if a fossil falls, it will break, break, crack and hurt! So if you are a completely inactive person, get up and exercise your stiff body.
But remember, you must warm up first to avoid hurting your body like a fossil! It is necessary to "warm up" before doing exercise, especially before entering yoga practice. Whether you are a completely immobile fossil or an active person who often exercises, "warm-up" is a very important and necessary concept of sports safety before doing any exercise to avoid unnecessary sports injuries.
I want to relax.
We often see some graceful dancers, who exude a soft, flexible and elegant body language as soon as they dance, attracting us to keep our eyes away for a long time. That gentle gesture is really enviable. If it is replaced by a picture of hands and feet, the whole body is stiff and jumps up and down like a stake, it is really unbearable! Therefore, the key to femininity is to learn to relax first, and to become a yoga beauty, of course, there must be a magic weapon to relax!
4. I want to feel
In fact, practicing yoga is very simple, and there is only one trick, that is, just follow your feelings when practicing! Please join me in saying loudly: I want to feel! Just because feeling is a very simple thing, it is easy to be ignored. For example, in daily life, do you feel that you are breathing all the time? Do you feel relaxed at any time? You just need to feel yourself. If you are sensitive, you can feel whether your body and mind are balanced, and whether your whole body is affected by stress or physical discomfort. By practicing yoga posture, you can feel the strength of your body, massage, stretch, squeeze and relax your whole body by twisting, folding, leaning back and bending forward, so that you can feel the best during the practice.
5. I want to concentrate
A serious woman is the most beautiful, because serious concentration is a fascinating factor. If you distribute this factor to every part of the body and every body cell, of course you are beautiful! To practice yoga, we must pay so much attention to the feeling of every inch inside and outside the body, awaken the function of the body, feel and love our body, and feel, experience and protect the most sensible parts with dedicated consciousness, so that the practice of yoga posture can taste pressing, pressing, touching, pushing, pulling, squeezing, tightening and loosening with dedicated consciousness from time to time because of the change of posture.
6. I want balance
Balance is very important. Only when there is balance can there be a solid pillar, and only when there is balance can there be a healthy body and mind.
7. I want to continue
Persistence and persistence is a very important spirit of yoga learning. I especially remind you that when you make up your mind to start planning to practice yoga, don't be too greedy at once! Too much time is arranged and too many times are practiced. As a result, I was so tired that I kept practicing less than twice. Instead, I became stressed, and eventually I would definitely stop or give up practicing. What a pity!
8. I want to love yoga
Falling in love with yoga requires a hard practice process. After getting familiar with it, you can naturally feel the comfort and health brought by yoga. This feeling will make you fall in love with yoga like an addiction, and then you must make yoga fall in love with your body. You must date yoga every day, or something will happen to you-that's right! As long as you can be infatuated with yoga, declare "I want to fall in love", do yoga every day, and let both body and mind feel the joy of being loved, you will always be young, healthy and beautiful!