Autumn exercise
If you engage in strenuous exercise from the beginning in autumn, your body will not be able to adapt to this intensity, resulting in muscle soreness, joint and ligament damage, and haste makes waste. Yoga can relax your tense muscles without making you sweat, and the tensile strength is moderate. Because of its endocrine function, it can also shape charming body lines and let you relax unconsciously.
Autumn is a period of high incidence of depression, and psychological adjustment should be paid more attention to in autumn. , can effectively promote the whole body blood circulation, regulate human endocrine, make you refreshed, open-minded, and maintain an optimistic mood, so as to get out of the bleak and depressed predicament, thus preventing the sad autumn.
Autumn yoga 12 moves
1, press down to support the ground.
Stand up straight, take a big step forward with your right leg, and turn your left foot outward by 45. Keep your right knee and toes on a horizontal line and press down as far as possible so that your right thigh is parallel to the ground. Bend your body and put your right palm behind your right foot to support the ground. When you stretch your left arm as far as possible, you should still keep your right thigh parallel to the ground.
For the whole back, hip muscles, abdomen and waist muscles. Stretch your arms as far as possible and don't hunch over, which will expand your chest. This action is also very effective for tightening gluteal muscles.
2. Tree style
Action: Stand with your left leg, bend your right leg, put your right palm on the inside of your left thigh, put your hands together, and take a natural deep breath for 3~6 times. Restore, change sides, and repeat the action. The exercise function cultivates a sense of balance, strengthens joints, and imagines that you are connected with the earth and the sky like a tree.
3. Branched abdominal type
Lie face down on the mat and support yourself with your elbows. Your arms are shoulder width, and your fingers are pointing straight ahead. Tighten your muscles and lift your hips. Keep your body in a horizontal line and your toes support the ground, then you will feel the pressure. Try to tighten the muscles of the abdomen and legs, hold on for a while, and then rest on the ground for a while. Repeat this action several times.
For the muscles of the arms, hips, abdomen and waist. Chest, back and thighs. Only the muscles in the abdomen and inner thighs are collected to prevent the arm muscles from forming ugly fat piles.
4. Dance variation
Action: Stand with your left leg, bend your right leg backwards, expand your chest, grab your right foot with both hands and stretch it backwards and upwards, and keep breathing for 3~6 times. Restore, change sides, and repeat the action.
5, lying flat and thin buttocks
Lie flat on the ground, face up, with your feet flat, feet width apart from your hips, and bend your knees until your calves and shins are perpendicular to the ground. Tighten your hip muscles, lift your hips a few inches off the ground, and arch your body with the ground. Keep your arms close to the ground, tighten your hips and leg muscles, lift your hips, and clasp your hands tightly under your body. Hold this position for a while, then relax, lie on the ground and rest, and continue to repeat this action.
For gluteal muscles, thighs, psoas muscles and lower back. Once the body is arched, put your hands under your body as much as possible and lift your body and buttocks, which will also make your buttocks muscles firmer.
6. Stand and twist
Action: Stand with your left leg, bend your right leg, put your left hand on the outside of your right knee, inhale and stretch your spine. Exhale, twist your body to the right, stretch your right arm backwards, and keep breathing for 3~6 times. Restore, change sides, and repeat the action.
7. Swan variety
Exercise: kneel down, stretch your right leg back, open your arms, exhale, stretch back, and keep breathing like a swan for 3~6 times. Restore, switch sides, repeat. For example, practitioners with good flexibility can try to make swan variants. Stretch your left leg forward, stretch your right leg backward, bend your right leg, grab your right foot with your right hand, bend backwards when exhaling, and keep your right foot close to your head and keep breathing for 3~6 times. Restore, change sides, and repeat the action.
8. Go to the dog.
Action method: Lie on your stomach, put your hands on the ground, push your body up from the ground, hold your chest out and stretch your legs. Keep breathing for 3~6 times. Exhale reduction. Repeat this position three times.
9. Down Dog Variety
Action practice This action can be done continuously with the upper dog style, or it can be practiced separately, and the lower dog style is done first. Put your hands and feet on the ground in an inverted triangle, inhale, lift your right leg, and extend your leg and the whole spine upward. Exhale, connect the right leg with the arrow step between your hands, and continue to keep the spine stretched. It can be repeated 3~6 times, and the action can be repeated by changing sides.
10, deformed camel type
Kneel on your knees and spread your feet as wide as your pelvis. First of all, point your right foot to the ground, put your left foot behind your back, and naturally hang your hands on both sides of your thighs. Slowly stretch your right hand backwards until you touch the heel of your right foot, and at the same time push your chest forward and your pelvis forward. Stretch your left hand backward, push your chest forward, pause for a moment, and repeat on the other side. 1 time is about 1 time, and 8 times can relieve pain.
1 1, abdominal breathing
Sit cross-legged, inhale deeply and feel the abdomen protruding outward and stay for 2 seconds, then exhale to make the abdomen concave inward, inhale and exhale 1 time, at least 8 times, to help coordinate the sympathetic nerve operation and help relax.
12, open and close the chest
Sit cross-legged After inhaling deeply, open your hands to both sides, lift your head slightly, push your chest forward, feel the spine stretch and lengthen, and do thoracotomy. When exhaling, put your hands around your chest, arch your back so that your chest contracts, and your chin contracts close to your chest.
Matters needing attention
In addition, pay more attention to diet. It is easy to consume body fluids in autumn, causing dry mouth, sore throat and cough due to lung heat. Therefore, we should try to eat less irritating foods such as onions and ginger, quit smoking, wine, coffee, strong tea and fried foods, and eat more foods that clear away heat and promote fluid production, nourish yin and moisten the lungs. This coincides with the concept of food advocated by yoga.
In autumn, pears and sugar cane are fruits with medicinal value. Fruits suitable for autumn and winter are apples, oranges, bananas and hawthorn.
Foods such as pork liver, eggs and fish liver can ensure the supply of vitamin A, and drink more nourishing and moistening soups, such as stewed rock sugar with snow ear, papaya, pork bones with candied dates and lean meat of Siraitia grosvenorii. It can prevent dry throat and tongue and moisturize skin.