Spring yoga health preservation method
Method one
1, sitting posture, right leg bent, right heel close to left hip, left calf upright, left foot across right leg and placed beside right knee.
2. Inhale, the right hand passes through the outside of the left knee and pulls the left hand protruding from the back. At this time, the back feels stretched.
3. While exhaling, face to the left and upper body to the left, and keep breathing for 5- 10 times.
4, inspiratory decrease, change to the other side.
Action essentials: keeping your back straight is the key. Action 1, the right knee should be on the center line of the body, so that the waist can feel a traction. It doesn't matter if you can't pull your hand up, as long as you reach your physical limit. When the upper body twists, it can increase the pressure of the deep muscles in the waist and abdomen, thus burning fat and achieving the effect of slimming the waist.
Method 2
1. Kneel, straighten your right leg to the right, inhale, and raise your hands horizontally.
2, exhale, the upper body leans to the right, the right hand can be held in the calf or ankle position, feel the left waist stretch, the body stays in the same plane, and the arm should not be bent.
3. After five deep breaths, inhale and restore, and do it on the other side.
Healthy Yoga in Spring * * *
1. skyscraper style
Start practicing in the posture of mountain meritorious service. Feet slightly shoulder-width apart, hands crossed with fingers, stretch forward and upward until the upper arm is behind the ear and the palm is up, slowly raise your head and stare at the palm. When inhaling, slowly stand on tiptoe and stretch upward. Hold this position for about 5 seconds, slowly lower your feet when exhaling, flip your hands, and lower your arms before exhaling. Repeat the exercise.
Efficacy: skyscrapers nourish and strengthen spinal nerves, help to relax and stretch the whole spine, relieve back pain and stretch all abdominal muscles and internal organs. Can effectively relieve back pain and constipation.
2. Double angle type
Stand up straight, feet slightly apart, hands hanging at your sides. Inhale, put your arms on your lower back and cross your fingers. Exhale, bend your upper body forward from your waist, and try to extend your arms above your head and behind your head. Keep this posture while hanging your head. Breathe normally and naturally, and hold this position for 20 to 40 seconds. Gradually return to the basic standing posture. Repeat 3-5 times.
3. Caterpillar arch back extension
Diamond sitting posture, hip lift, kneeling on the ground, hands shoulder width, placed under the shoulders; Inhale, hold your head up and straighten your waist and relax your gluteus muscles for 5- 10 seconds; Exhale, bow your head, arch your spine and arch your back for 5- 10 seconds; Repeat 5- 10 times to relax.
Note: this formula will be more beneficial when exhaling and abdomen.
Benefits: the neck, shoulders, back and waist are soft; The reproductive system is an excellent posture for pregnant women; Relieve dysmenorrhea, correct leucorrhea and irregular menstruation; Conducive to uterine reset, used for postpartum recovery; Promote digestion; Improve blood circulation; Eliminate excess abdominal fat.
kowtow
Sit on your knees with your hips on your heels, your hands drooping naturally and your spine straight;
Exhale, bend your upper body forward and put your forehead on the floor; Lift your hips so that the position where your head touches the ground ends from your forehead to your head, and your legs are perpendicular to the ground; Breathe normally for about 30 to 60 seconds.
Efficacy: Give extra blood to the head, promote blood circulation in the head, and make people energetic. It can also have a good beauty effect!