Yoga for Fitness

Action one

Posture:

Lie on your back on the bed, cushion the back of your neck with a pillow, and then bend your legs, bend your arms, and put your hands on both sides of the body, and then slowly lift the abdomen, hips and back. Slowly lift your abdomen, hips and back until your collarbone touches your chin, hold the position for a few seconds and take 7 deep breaths. After a short break, repeat 3 times.

Effect:

This movement accelerates the flow of venous blood back to the heart, stimulates the heart and lungs, and relieves fatigue in the feet and pelvis.

Movement 2

Posture:

Bend your feet, sit on your feet, straighten your back, turn your upper body to the right and put the fingers of your right hand on the right cross, and put your left hand on your right knee, and then adjust your breathing, inhale through your nose, open your chest when you inhale, relax your shoulders, and when you exhale, twist your body, and your chest is in a contracted state. . Repeat the action many times.

Effect:

This action can help to open the chest cavity, discharge the dirty air in the chest cavity, and twisting the body can drive the shoulders, arms, etc., to relieve fatigue.

Action 3

Posture:

Lie flat on the bed, calves flat, hands on the chest, and the right hand on the right and left above, and then adjust the breathing, do 7 deep breaths, and then put the hand on the abdomen, adjust the breathing, do 7 deep breaths. Finally, in the same way, move your hands to your throat and take deep breaths.

Effect:

This action can regulate the heart and lungs, to help replenish the body's lost energy, but it should be noted that do not repeat to do more than once, so as not to stimulate the brain too much.

Practice yoga fitness notes

1, even if it is very busy, you can find time to practice yoga, usually 10 minutes of free time, but also to achieve a better fitness effect.

2, practicing yoga in the early morning is better, so if you are not in a hurry to go to work, you may want to take the time to practice 10 minutes, so that the whole person becomes refreshed.

3, when practicing, bending or stretching movements do not exceed their limits, do not think that barely completed the action, you can achieve the desired results.

4, the practice process, do not blindly imitate others, should be based on their own situation to choose the appropriate action.

5, practicing yoga fitness, need to practice on an empty stomach, usually one hour before practice is not suitable for eating, practice is not suitable for eating immediately after.

All Yoga

Yoga after thousands of years of development and evolution, has given rise to a variety of schools, and different people are suitable for practicing different schools of yoga asana, such as intellectual people are suitable for the practice of wisdom yoga, because this kind of yoga can cultivate a wise, insightful mind; activity people are suitable for practicing yoga, because this kind of yoga is a kind of no profit, and it is suitable for practicing yoga, because this kind of yoga is a kind of no profit, and it is suitable for practicing yoga. The emotional types need to practice Tao Yoga, which transforms the individual into a person who is completely free from self-interest and devoted to love.

When practicing yoga, it is important to choose the right asana. If the average person will not choose the asana, it is best to find a professional yoga teacher to guide, especially the first time to learn yoga, if the foundation is not solid, the later practice part of the difficult movements, there will be difficulties.

When practicing, you can't force yourself too much, and if you encounter a high degree of difficulty in the asana, it's best not to force yourself to practice, and you should wait for your body to adapt before practicing. If you encounter difficulties, do not easily give up, should learn to adhere to, because the practice of yoga is not a day or two, the need to have persistent faith, in order to stimulate their own continuous practice, to master more essentials of the action.

Yoga Breathing

Practicing yoga, regulating the body and regulating the breath are means of regulating the mind. Among them, pranayama is particularly important for regulating the mind, and the two are closely related and inseparable. As the saying goes, if the intention is shaken, the breath is chaotic, and if the breath is chaotic, the intention is not calm. Therefore, it is necessary to manage the breath to control the intention.

Practicing yoga breathing, sitting method is not strictly limited, posture is not strictly prescribed, but need to keep the spine straight. Before practicing, it is better not to eat, you need to take a bath, rinse your mouth and nostrils, and then follow the correct method of practicing.

There are three types of yoga breathing, the first is complete breathing. When practicing, you need to close the abdomen, exhale as much as possible, then relax the abdomen, let the gas inhaled from the nostrils, and wait for the natural expansion of the abdomen, and then expand the chest, so that the lower part of the chest is full of air, and finally hold your breath and slowly exhale. The second is the breath-holding breathing method. When practicing, put the index finger of the right hand between the eyebrows, block the right nostril with the thumb, then inhale through the left nostril, and when it is full of air, block the left nostril with the middle finger as well, so that the gas stays in the chest, and then slowly let go of the thumb, so that the gas flows out of the nostrils. The third is the vocal breathing method. When practicing, you need to keep your back straight, then exhale all the gas by closing your abdomen, then inhale slowly and y, so that the gas stays in the abdominal cavity, and then gently vocalize.

Yoga Sitting

Lotus Sitting

Sit with your legs stretched out in front of you, your right leg bent at the knee, your right leg resting on your left thigh, then your left leg bent at the knee, your left leg resting on your thigh, and then keep your spine straight, sit upright, place your hands on your knees, and lean your neck forward a little to maintain your posture.

Darren Sitting

Sit with both legs stretched out in front of you, bend your left leg at the knee, move your left foot to your side, with the heel close to the perineum, and the center of the foot touching the right thigh, then bend your right leg at the knee, place the right heel on the inner ankle of the left foot, and insert the tip of the right foot between the thigh and the calf. Both arms are straight, lightly clenched fists resting on the knees. Eyes slightly closed, hold the posture.

Kneeling

Kneeling position with both legs, hands on the knees, eyes in front, jaw closed and posture maintained. It should be noted that a variation of Kneeling is Supine Kneeling, where you need to support yourself with your hands in the original position and slowly fall back so that your back and head are close to the mat.

Basic Yoga

Serpentine

Lie on your back with your forehead on the bed, legs straight and feet up, then bend your arms and brace your hands on the bed near your shoulders, adjust your breathing, inhale, slowly raise your head, lift your chest and tighten your abdomen, and hold the pose for 5-10 seconds. seconds.

Bug-shaped work

Prone, legs straight, feet up, two arms on both sides of the body, palms up, breathless, alternating legs as far as possible to lift, the knees do not bend, it should be noted that the legs need to adhere to each time to lift 20-30 seconds.

Twisting Back

Stretch out your legs in front of you, keep your upper body straight, sit upright, bend your left leg at the knee, hold your left ankle with your hand, move your left foot in front of you, and keep your heel close to the perineum, then move your left foot to the outside of your left knee, with your right foot on the bed, and pay attention to the fact that the left hand should be straight and hold the outside of the right leg.

Forward Flexion

Both hands behind the back, the right hand holding the left wrist, keep the body straight, inhale, upper body forward, head touching the bed, hold your breath, hold the position for 3-6 seconds, inhale, while the upper body lifting, adhere to 3 minutes.

Balance work

Lotus sitting, hands and elbows on the back side of the body, both hands together, padded under the hips, and then adjust the breath, inhale, legs up, stomach and jaw, and then exhale, and slowly return to the original position.

Yoga practice notes

1, in addition to the meal within two hours and before the bath can not be practiced, any time of the day can be practiced, it is best to find a certain amount of time every day to practice, which is the most suitable for practicing the time to get up in the morning and the night before going to sleep.

2, the practice of yoga, indoor ventilation, but there can not be a cold wind into the wind, there can not be the wind, if the weather is good, you can also choose to practice outdoors.

3, the process of practicing, do not have to pursue the ultimate, because different people's bodies have different degrees of flexibility, if they are forced to their own, it will only bring bad results.

4, if the body is not good, practice for other practitioners, feel shy, do not dare to do action, this practice is not appropriate, need to be corrected, wholeheartedly into the practice.

5, yoga practice, do not need to wear socks and gloves, otherwise the hands and feet will be bound, can not achieve the effect of practice.

6, the process of practicing, can not just do simple action, need to cooperate with the breathing and meditation, so that their own potential to be inspired.