Practice of sleep yoga
1, Step 1: Lie on your back, bend your right leg, and put your hands around your right knee to make it close to your chest. Step 2: Relax and take a deep breath. Bend your left leg close to your chest, put your hands around your knees, raise your head and keep your forehead close to your knees for 1 min. Tip: Try to keep your knees close to your chest. After the action, straighten your legs and shake your legs to relax.
2. The first step: prone, legs bent, heels close to the hips, hands grasping the ankles. Step 2: Inhale and lift the upper body so that the whole body is arched and the thighs are off the ground. Hold for at least one minute. Tip: Keep your hands straight.
Step 1: Lie on your back, with your left leg straight and your right leg bent. The palm of your right hand is placed above your left foot, and your hands are naturally placed at your sides. Step 2: Put your right leg on your left leg and put it sideways on the ground. At the same time, twist your head to the right, breathe normally, and keep your eyes on the left rear side. Tip: When rotating, keep your spine straight and pay attention to balance.
The benefits of practicing yoga
1, cultivate self-cultivation, and calm the heart. Long-term practice of yoga can achieve peace of mind, forget all unpleasant things, better cultivate one's sentiment, make oneself more confident and love life more.
2. Enhance resistance. Long-term practice of yoga can not only strengthen the body, but also enhance the resistance, for example, it can reduce the occurrence of diseases such as colds.
3. Improve personal mood. Because yoga can rejuvenate the glandular nervous system, including the brain, the mental mood will naturally show a positive state. It makes you more confident, enthusiastic and optimistic. Daily life will also become more creative.
4. Adjust the physiological balance. Long-term practice of yoga can maintain the state of major systems in the body, and at the same time adjust physiological functions to achieve the effect of strengthening the body.
5. Women's long-term practice of yoga posture can make the chest more fit and the curve more distinct; Can make women's waist soft and firm; Can avoid female gluteal muscle sagging; Reduce excess fat in the body and effectively lose weight; Can increase that elasticity of female hamstring, and make female leg longer and more beautiful.
6. Women do yoga for a long time, and massage with both hands can effectively relieve the fatigue of human muscles and bones, while yoga breathing and various postures can promote blood circulation and make human joints more flexible.
7. Yoga can regulate emotions by combing the airflow in the human body, which makes people tend to be calm and drive away irritability. Over time, it can enhance personal observation and judgment, and make women smarter and more confident.
8. People who practice yoga regularly can make their daily diet return to normal and lose weight effectively. Through the practice of yoga, you will be stronger and have stronger control over the temptation of food, thus achieving the goal of losing weight effectively.
9. Women practicing yoga can also bring you elegant temperament, make your manners more feminine and improve people's internal and external temperament; Yoga can enhance physical strength and flexibility, and make the limbs of the body develop in a balanced way. In terms of personality, practicing yoga can also make your personality more cheerful, and a cheerful mood and energetic spirit can keep you elegant.
10, women who practice yoga can decompress and nourish their hearts, so that our repressed hearts can be released to a certain extent. So that we can feel comfortable, calm and think calmly, and achieve the purpose of nourishing the heart and nature. Yoga is also the best rest and exercise method for students and stressed people to improve their study and work efficiency. According to the research, a certain degree of yoga practice is very helpful for our mental relaxation and re-concentration, which may be related to the accelerated blood flow and muscle stretching during yoga practice.
1 1. Yoga can also prevent and treat various physical and mental diseases, and has obvious curative effects on neck pain, headache, joint pain, insomnia, back pain, shoulder pain, digestive system disorder, dysmenorrhea, alopecia, etc. It is often suffered by office workers and people with too much pressure. Yoga can also regulate the physical and mental system, improve the blood environment, promote endocrine balance, and make our body and mind full of vitality. Therefore, in terms of energy recovery and replenishment, practicing yoga is much better than drinking red bull.
Matters needing attention in practicing yoga
1. Yoga as a fitness method, remember to warm up for a few minutes before practice. In practice, you can feel every inch of your body change by listening to your deep and gentle breathing, and guide you from one posture to another. If you feel unwell, you should postpone yoga.
2. Yoga movements need to be carefully practiced with the passage of time and the accumulation of experience. When you have a basic understanding of the action in your mind, try it with your body. It is more challenging to practice mobile yoga or Bikram yoga. When you stretch or squeeze muscles, you won't feel pain, tension or fatigue, so you can boldly let your breath lead your body to do better.
3. Choose an experienced yoga teacher and keep in mind his methods and style. And let the teacher know your physical condition before class. Don't be embarrassed to ask if your body is suitable for yoga. If your teacher can't give you feedback on your physical condition, it is obviously a hint: he may not be suitable for you.
4. Don't imitate anyone else, no two people are in the same physical state, don't compare with other practitioners, and don't be depressed because you can't do a certain action. Everyone has his own advantages and disadvantages. As long as your body allows you to challenge your limits.
5. Insist on barefoot practice and wear soft and comfortable clothes made of non-reactive natural fiber fabric, which can make your skin breathe better.
6. Be familiar with all parts of your body, especially your legs and feet, coccyx, ischium, pubic bone, sacrum, rib clavicle, scapula, neck and your head.
7. Don't be afraid to use yoga props. They can help us stretch all parts of the body better and make our fitness process more effective.
Remember: Yoga is not a competitive sport. Pain is caused by the forced stretching of ligaments and tendons when soft tissue is strained, which is beyond the habit of the body.
The best time to practice yoga
The so-called morning lies in the morning, and the best time to practice yoga is on an empty stomach in the morning: it is best to practice before 8 am. Generally, you are unlikely to start a new job at this time, so your attention is not easily disturbed and you can concentrate on practicing.
And the energy consumed by practicing yoga on an empty stomach in the morning comes from fat, not muscle. After a night's rest and purification, the waste in the intestine and bladder has been removed. At this moment, nature gathers the most energy, and it is also the quietest moment of the day. In the process of practicing yoga, our body and mind are quiet and washed, and you will soon experience your progress in the accumulation day by day.
This kind of regular practice can help you get rid of disorderly life and form a good habit of working and sleeping on time. In this way, physical and mental health has improved, and practicing yoga every day has become a matter of course. As long as you keep practicing every day, you can lose weight! And practicing yoga in the morning can also improve the metabolic rate of the day.
Morning yoga: becoming one of them? Vigor? Superman:
After getting up in the morning, it feels great to stretch lazily and take a deep breath. If you have time, you can also do some yoga exercises to keep your energy and peace of mind all day. If you can persevere and do it every day, you will certainly be young and healthy? Vigor? Superman.
Step 1: Wake up the muscles.
Take a deep breath for two days and three minutes. When inhaling, make the abdomen contract. When you exhale, you will feel your breath brought to your spine. Benefits to the body: It can promote the flow of oxygen in muscles when preparing for exercise. Benefits to the spirit: you can get a calm and peaceful mental state.
Step 2: Stay alert.
Lie flat on the bed, legs together, arms extended to both sides, right leg bent, knees on left leg. Turn and look at your right arm. Keep this state for about 10 minutes. Then do it again in a different direction. Benefits to the body: Stretch the chest, buttocks and neck to stimulate digestion. Benefits to the spirit: activate the nervous system and improve alertness.
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