A famous saying of ancient medicine in China is: "If you want to live forever, your intestines must always be clear." This coincides with the Indian yoga regimen. Most yoga schools advocate vegetarian diet and moderate diet, so as not to increase the digestive burden of the stomach and reduce the accumulation of toxins in the intestine, so as not to pollute the blood.
There are also five styles of Shankha Prakshalana in the Hatha Yoga Cleanup Campaign. If people with constipation can insist on practicing gentle practice at a fixed time every day, they will certainly develop defecation reflex and relieve constipation in the future. The following small series will take you to experience it.
Soft practice of bowel-clearing yoga;
Before eating anything in the morning, wear loose clothes, prepare a large bottle of warm water and add a little salt to make the water slightly salty.
Drink two glasses of light salt water quickly, and then do Formula 5 immediately, six times a day. Do it continuously, without rest between each type.
The first style: Yoga skyscraper style
Key points of yoga movements:
1, Yamagata Station
2, feet apart and pelvis width, hands and fingers in front of each other, through the front lift, flip the wrist, palms outward.
3. Inhale slowly, lift the heel, support with the forefoot, and keep your eyes on the distance, which is conducive to maintaining the balance of your body. Feel the tightness in the abdomen and stomach and keep breathing for 3-5 times.
4. Exhale slowly, put down your feet, loosen your hands and return to your sides. Repeat this action 6 times.
Notes on Yoga: Keep your waist tight, your back straight and your head up.
Yoga effect: stretching rectus abdominis, massaging intestine and stretching spine can promote blood circulation and remove blood stasis for injuries and congestion around spine. After drinking 4-6 glasses of water, walking in skyscrapers for a few minutes can relieve the symptoms of acute intestinal obstruction.
Yoga skyscraper picture: /2udzjuw
The first style: Yoga wind blowing tree style.
Key points of yoga movements:
1, standing in the mountain, staring at a fixed point in front of you.
2. Put your hands together in prayer, inhale slowly, extend your arms upward, and keep your shoulders sinking, but your arms should feel infinitely extended upward.
3. Exhale slowly and drive your body to the right with your hands. Be careful not to push your hips. Feel the stretch that this action brings to your left waist, abdomen and even arms. Keep breathing smoothly for 3-5 times. Don't hold your breath. Keep our arms, head and upper body on the same plane. Don't lean forward or backward.
4. Inhale slowly, return to the upper body, exhale next time, and do exercises in the opposite direction.
5, so repeatedly, * * * do it 6 times.
Attention to yoga posture: If new students can't do it, they can open their feet to shoulder width. The upper body must be straight and the hips should be raised. You can slowly lift your feet with the increase of proficiency.
Yoga posture effect: strengthen the external oblique muscle, lateral psoas muscle and back muscle. Massage abdominal organs to promote digestion and peristalsis. Expand your chest and relax your shoulder. If you can lift your heel, you can improve your sense of balance, strengthen your leg muscles and strengthen your ankle.
Yoga wind blowing tree picture: /36oc8ed
The third type: yoga turns the waist.
1, standing in the mountains, feet apart, pelvis wide. Hands and fingers interlock in front.
2. Inhale and raise your arms horizontally from front to top.
3. Exhale slowly, and the upper body bends forward and downward from the waist and crotch until the upper body and lower body are at 90 degrees, keeping the back straight. Eyes on the floor.
Yoga turns the waist 1 photo: /3aaq4h
4, the next exhalation, arms drive the upper body to turn left to the limit position. Keep breathing for 3-5 times.
5, so repeatedly, * * * do it 6 times.
6. Inhale, return to the upright position, exhale and put down your arms.
Notes on Yoga: When bending forward to stretch, try to pull the upper body to the longest and farthest, and extend the tailbone backwards to fully stretch the body. Shoulders sink, chest opens. Don't hunch your back, try to stay straight.
Yoga effect: strengthen the strength of waist, back and buttocks, massage abdominal organs, promote gastrointestinal peristalsis, and eliminate the fat of waist, back, shoulders and arms. Stretching the spine is very useful for correcting the spine and improving bad posture. Stabilize and balance the strength of lower limbs.
Yoga turn waist 2 figure: /2uckjtx
The fourth type: yoga cobra twist.
Key points of yoga movements:
1, prone, arms flat at your sides.
2. Hold your chest with both hands, inhale, and slowly lift your upper body until your arms are completely straight.
3. Exhale, turn your head to the left and look at your right heel. Hold it for a few seconds.
4. Inhale and slowly return to the center.
Yoga cobra twist 1 2 picture: /35ne2t4
5. Exhale, turn your head to the right and look at your left heel for a few seconds.
6, so repeatedly, * * * do 6 times.
7. Inhale, return to the middle, exhale, and the upper body slowly falls.
Yoga effect: It has the effect of cobra pose, especially beneficial to abdominal organs, promoting gastrointestinal digestion and peristalsis, relieving constipation and activating cervical vertebrae.
Yoga cobra twist 3 picture: /3xdj3dt
Fifth: Abdominal massage.
Key points of yoga movements:
1. Get down and put your hands on your knees.
2. Bend your right knee and put it on the ground. Hips on your right foot. Come on.
3. straighten your back, exhale, and try to turn your upper body to the left for a few seconds.
4. Return to the squatting position, bend your left knee and put it on the ground.
5. Exhale and try to turn your upper body to the right for a few seconds.
6, so repeatedly, * * * do 6 times.
Efficacy of Yoga: This type alternately squeezes and stretches the abdominal organs, massages and stretches the gastrointestinal area, promotes the process of peristalsis and excretion, and helps to treat constipation. This formula can also activate the spine, especially the cervical vertebra, and relieve the tension of the muscles around the cervical vertebra.
The above five formulas can massage abdominal viscera and make the sphincter of stomach and intestine (cardia, pylorus, ileocecal valve, etc. )
Relax, promote intestinal peristalsis, let salt water pass through the body quickly and be discharged from the anus.
When you finish these five forms, quickly drink 2 cups of light salt water and redo the five forms of yoga for clearing the intestines in order, and do each form 6 times. Then, drink 2 cups of light salt water, and then redo the five styles of clearing intestines.
At this point, you have completed three cycles. Generally, after practicing like this, there will be obvious intestinal peristalsis. You can try to go to the bathroom at this time, don't push. If not, drink 2 cups of light salt water, redo 5 yoga defecation, and then go to the bathroom to try defecation. Do this until you defecate. Some people (especially those with chronic constipation) need to do it for more than 3 cycles. What just came out was solid feces, and then thin feces. At the same time, it will also urinate a lot. After defecation, eat at least half an hour later, and try to choose something light.
Abdominal massage picture:?