Five-style yoga is detoxification and fitness. When we exercise at the right time, it is more conducive to promoting blood circulation. People with corresponding diseases are not suitable for this kind of exercise. Regular exercise is conducive to enhancing our cardiopulmonary function. Some exercises are not suitable for everyone. Now share the five-style yoga detoxification fitness skills.
Five-style yoga detoxification fitness 1 spinal rotation
● Sitting posture, legs together, straight forward.
Inhale, take back one leg and put the sole of your foot on the ground outside the other knee. Grab your ankle. Keep the spine stretched naturally.
● Exhale, gently support the ground behind the buttocks with the other hand, and exert slight force to twist the spine backwards. Try to look at the back of your body, control your posture and keep breathing evenly.
Life adjustment method
● Drinking a cup of honey water or light salt water on an empty stomach every morning can effectively help clean and protect the stomach and prevent and improve constipation.
● Eat less spicy, spicy, sour and other foods. You should eat warm cereal for breakfast, such as porridge.
● People with chronic gastritis and hyperacidity can carry some starch and carbohydrate foods such as whole wheat bread slices and biscuits with them to prevent stomach discomfort caused by fasting.
Forward flexion and extension
● Sitting posture, the spine naturally stretches, the feet and legs are close together and straight forward, and the hands are naturally placed on the sides of the body or thighs.
● Inhale, arms straight forward, hands together, shoulders backward, thumbs locked, palms down. Hold your arms above your head and close to your ears. Lean back slightly and extend the entire spine upward.
● Exhale, starting from the abdomen, close to the upper thigh, hold your toes with your hands, and keep breathing smoothly. The focus is on the abdomen. If you find it difficult to move, bend your knees.
● Inhale, starting from the back and lifting the whole upper body. Exhale and return to the starting sitting position. Relax 10 ~ 20 seconds.
Lateral waist extension
● Lotus sitting or simple lotus sitting, the spine is naturally stretched, and the hands are closed on the chest to form a starting posture.
Inhale, put your hands together above your head, exhale, and spread your arms to your sides.
Inhale again, with hips off the ground, one arm held high, and the other arm bent to gently support the ground. The body bends in the direction of the arm on the ground side. Look at the palm of your hand or look at the ceiling through your big arms.
triangle
● Spread your feet twice as wide as your shoulders. Raise your arms horizontally in big letters.
● Inhale, open your right toe outward 180 degrees, and turn your left ankle 45 degrees in the same direction. Look at the fingertips of your right hand.
● Exhale and bend your body at the same time, and try to keep your fingers on the same side (calf or ankle). Look at the fingers on the protruding side.
Balanced stretch in sitting position
● Sitting posture, legs together and contracting in the direction of the body, with both hands grasping the ankles.
Inhale, with the coccyx as the support, grab your ankles with both hands and lift your legs off the ground, exhale and spread your knees as far as possible to keep your body balanced and breathe evenly.
● Inhale and grab the right ankle or the outside of the calf with your left hand. Keep your other leg straight and always lift it off the ground.
● Exhale, and the right hand drives the right arm to lift horizontally, so that the whole spine turns backwards. Eye level, right hand and arm. Keep your body balanced and breathe evenly.
Note: When completing this posture, because the stimulation part is in the waist and abdomen, the back should be kept as wide as possible and the knees can be bent.
Five-style yoga detoxification fitness 2 morning yoga
Action 1: preparation (abdominal breathing+meditation)
Sit cross-legged, put your hands on your chest, relax your shoulders and concentrate on breathing. Inhale slowly, exhale gently, and spit out all the dirty air in your body. After several breaths, open your arms slightly and close your forearms at right angles to your upper arms. The palm is naturally bent, and the thumb and forefinger are O-shaped, which is used for meditation.
Function: Even breathing can massage the five internal organs in the abdominal cavity, help to calm the nerves, wash the confused mind, integrate the mind, spirit and spirit, and enhance the energy of the body. Meditation can also make your thinking clearer and your mind more flexible.
Note: Keeping your back straight during meditation can make your breathing smoother. Take a deep breath, breathe slowly and keep your whole body relaxed.
Action 2: Stretching action
Sit cross-legged, with your arms as close to your ears as possible, held high above your head, your hands crossed, and your palms facing the sky. Imagine yourself as a lotus flower in the morning, swaying gently with the breeze. Inhale, bend your body to the left, and feel the muscles stretching from your arms to the right side of your waist. Exhale and return to the sitting position. On the next breath, stretch your right side.
Function: This action can beautify the lines of back, waist and arms, and make the body wake up slowly.
Action 3: Torsion action
Sitting cross-legged, the left arm is naturally perpendicular to the side of the body, exhaling, taking the waist as the axis, driving the body to turn left slowly, and supporting the ground with the left hand. Hold your posture for a few seconds, inhale and recover. Then repeat this action on the other side.
Function: This action can massage the spine and beautify the lines of the waist and neck.
Precautions: breathe well, relax facial muscles, and don't focus on the support arm when turning around.
Action 4: Bend over.
Stand up straight, legs together, palms down, arms raised horizontally, and take a deep breath. When exhaling, the body will press down with the waist as the pomelo, make a 90-degree angle with the leg, stay for a few seconds, then slowly inhale and lift the body back to its original position.
Function: This action can exercise the muscles of the waist and abdomen and beautify the lower abdomen, arms and arm lines.
Note: When bending, try to keep your back straight, and your back, neck and head are in a straight line. Don't bend your legs, try to make your back and legs at right angles.
Action 5: lateral twisting action
Sit up straight, your feet are naturally straight and form a 90-degree angle with your upper body. Bend your left leg and put it on the outside of your right hip, with your right leg boasting on your left leg and your right ankle pressing on the front of your left leg. Press your right elbow against your right knee, exhale and turn your body to the left with your waist as the axis. Keep your back in a straight line with your neck. Hold the ground with your left hand, keep your posture, breathe freely and slowly, inhale and recover your body.
Function: This action can massage our cervical vertebrae, spine and internal organs and help clean up the polluted air in our bodies.
Note: when exhaling, consciously increase the range of twisting, but don't cause body shaking.
Action 6: Bend forward and stretch back.
Sit up straight, straighten your back naturally, straighten your feet forward together at right angles to your upper body, bend your right leg, and close your right foot at the groin of your left leg. Slowly pull the body closer to the straight left leg, touch the left leg with both hands as much as possible, and look straight ahead. Breathe naturally, hold your posture for a few seconds, then inhale, slowly reset your body, and repeat your left and right legs several times.
Function: This action can beautify the muscles of the back, waist and legs.
Note: If you can't touch your toes, you can hold a belt with both hands, put the belt on your feet, and tighten the belt with both hands to drive your body forward.
Action 7: Support action
Body prone, hands flat on both sides of shoulders, legs naturally straight. Lift your right foot, put your left toe on the ground, put your right leg on your left leg, inhale, and press your hands down to support your body. Lean your head back as far as possible and feel the muscles in the front of your neck and abdomen being stretched. Keep your posture, exhale and recover. Repeat this action on the other side.
Function: This action can exercise the muscles of the waist and abdomen, shape a flat abdomen and beautify the neck line.
Note: This is a strength action. If your body is shaking, stop moving immediately to avoid injury.
Action 8: Balance Action
Stand up straight, arms close to ears, straight, hands crossed, and slowly lift your left foot against your right leg. Keep your balance, breathe freely and slowly, and feel a rope constantly pulling you up.
Function: beautify the lines on both sides of the arm and the whole body, and reduce the fat inside the arm.
Note: If you can't lift your legs very high, lift them to the position where you can. When you move, you can stare at the still life, which helps to keep balance.
Action 9: Meditate.
Sit on your feet, open your arms horizontally, hold your neck with your hands, and your head will naturally droop backwards, and your back will be C-shaped. I feel that my back muscles are squeezing and stretching.
Function: Tighten the muscles of the waist and arms and relax the nerves in the head.
Precautions: Hold your chest out, open your arms to both sides completely, and keep your mind free from distractions.
Action 10: Support action
Lie prone, put your hands flat on both sides of your shoulders, straighten your feet naturally together, inhale, bend your knees, lift your calves at right angles to your thighs, and hold your upper body with your hands, chest up and head up. I feel that the abdominal muscles are slowly stretching and the hip muscles are tightening. Hold the posture for a few seconds, exhale, slowly lower the calf and upper body and return to the original position.
Function: This action can exercise abdominal muscles, stretch the front of thighs, and achieve the effect of beautifying legs.
Precautions: relax your face and shoulders, keep your upper body straight, stretch your neck as far as possible, and breathe evenly and slowly.