What kind of decompression effect can yoga practice achieve?

In modern city life, people are often bound by pressure and always busy. In this way, our bodies will naturally have a lot of pressure to bear. So let's do meditation yoga, let's put aside the troubles of this world and walk into a quiet world to feel the peace and tranquility. In meditation yoga, it is necessary to show that meditation is a kind of peace of mind, free from external interference.

Butterfly style

Butterfly stroke is good for pelvis.

Sit on the yoga mat with your feet close to each other. During the whole practice, you should put your hands together, hold your toes and keep your feet together. Gradually close the heel and move as close as possible to the leg fork. Lean forward and push your knees to the ground with your elbows. Hold for 30 seconds-1 min.

Efficacy: it is beneficial to pelvis and promotes blood flow into back and abdomen. Relieve sciatica and help correct irregular menstrual cycle. Conducive to the smooth delivery during pregnancy.

Key points: The abdomen is the force point, so don't control it. Shake naturally and breathe naturally.

Note: It is forbidden for pregnant women within three months.

Fish posture: the fish posture that brings good sleep

Lotus sitting posture, the left foot is placed on the right thigh, the right foot is placed on the left thigh, the elbow supports the upper body, inhales, the upper body slowly leans back, the head is on the ground, and the hands are naturally placed on the thigh. While exhaling, hold your chest out and breathe five times.

Experience sharing: This movement requires the flexibility of the practitioner's waist. Friends who can't do it can reduce the difficulty of the movement accordingly, that is, put your legs together and straighten, put your hands under your hips, support your body with your elbows, pay attention to the straightness of your body, and at the same time, force your ankles up and your head against the ground to make your throat feel relaxed.

Exercise effect: Remember this formula, "fish style = good sleep", which can fully relieve neck fatigue, promote blood circulation in the brain, and deliver sufficient nutrition to the brain, thus solving the problem of insomnia. In addition, this action can fully stretch the chest, help to take a deep breath, strengthen lung function, improve immunity and reduce the probability of catching a cold. Using the top of your head (the position of Baihui point) against the ground will also relax your throat and make your chin in a stress-free state, which will play a cosmetic role.

Heroic style: strong waist and abdomen

Heroic sitting posture, holding your feet with both hands, elbow joint supporting your body, lowering your body on the expiratory side, bending your hands over your head after your upper body is completely flat, holding your right elbow with your left hand and your left elbow with your right hand, and breathing naturally. Loosen your hands, slowly lift your body, and restore the hero sitting position.

Efficacy: strengthen abdomen and lower back. To attach excess thigh fat.

Note: when you get off, you should put it down slowly and bow your waist.

Baby style: relieve stress and regulate sleep.

Put your feet together, kneel on the floor, inhale and stretch your spine upward, exhale and put your upper body back and forth, with your abdomen close to your thighs, your forehead on the floor, and your head tilted to one side. Put your arms at your sides and relax your shoulders, back and spine.

Efficacy: Helps to relieve stress and regulate insomnia.

Note: Relax all over.

Kowtow: Make the spine flexible.

Diamond sitting posture: naturally relax your hands at your side, inhale and straighten your back, exhale and lower your upper body forward, put your hands on your feet, put your forehead on the ground, inhale and lift your hips, keep breathing, move your knees forward until your knees are on your forehead, and inhale and lower your hips to restore the diamond sitting posture.

Efficacy: make the spine flexible and elastic, and relieve colds and chronic tonsillitis.

Note: Keep your forehead close to the ground and hold your feet with your hands.

Three types of fighting: strengthening leg muscle strength

This is a warrior-style reinforcement. Inhale and spread your legs widely. Exhale and turn your right foot and upper body 90 degrees to the right. Turn your left foot slightly in the same direction, and bend your right knee until your thigh is parallel to the floor and your calf is perpendicular to the floor and thigh. Stretch your left leg, straighten your knees, tilt your head upward, look at the folded palms, stretch your spine as far as possible, exhale, and lean forward until your chest rests on your right thigh and your arms remain straight. Then exhale, lean forward slightly, straighten your right leg and lift your left leg off the ground. After the right leg is completely straight, lift the left leg parallel to the ground. In this posture, the arm, upper body and left leg should form a straight line parallel to the ground, and the right leg should be at right angles to this straight line for 20 seconds.

Efficacy: Enhance leg muscle strength, relieve leg spasm and enhance self-confidence. Calm your heart.

Key points: Hip steps are parallel, don't turn up, and keep your hind legs straight.

Note: People with heart disease and high blood pressure are forbidden to work.

Big worship: promoting blood circulation in the brain

Diamond sitting posture: put your hands together on your chest, inhale and stretch your hands upward, exhale and put your hands and upper body forward and down, touch the ground with the outer edges of your hands, straighten your spine, inhale and drive your body upward with your hands to restore the diamond sitting posture.

Efficacy: Promote cerebral blood circulation, benefit lung and relieve indigestion.

Note: put your hands together, touch your forehead, keep your hips close to your heels.

What is the effect of yoga decompression?

According to a recent survey, nearly 50% of business people and office white-collar workers are facing great work pressure, and 6 1.4% of white-collar workers suffer from psychological fatigue to varying degrees, which leads to mental stress, physical and mental fatigue, headache and insomnia. In Europe and the United States and other countries, it has been respected for decades, P & amp； . G, Nike and other well-known enterprises hire professional yoga instructors for a long time with high salary to help employees practice yoga and achieve physical and mental health. At present, many domestic companies also regard yoga as one of their employee benefits. Such as Nike and Procter & Gamble.

Zhongshan Haomen International Yoga Fitness Club has specially launched "decompression yoga" to help you know your body correctly. Through specific posture and breathing control exercises, you can pay attention to your heart, have the ability to control your body, relieve tension and depression, and have a good effect on relieving fatigue and decompression.

Here are the decompression effects of yoga.

For individuals:

Physiological function: through various postures, traction of various parts of the body, regulation of the nervous system and endocrine system, to achieve the purpose of health care and treatment.

Psychological function: it is a kind of psychotherapy, which can adjust people's inner activities to eliminate troubles and garbage in the subconscious. It is a good way to decompress and beautify the mind.

Cultivation: A lot of pressure comes from inappropriate values or outlook on life. Yoga contains many philosophies, which make people understand the true meaning of life, learn how to be a man, make people give up those habits that are harmful to health, overcome bad behaviors, and eliminate the invisible pressure brought by excessive expectations of life success.

For enterprises:

Yoga has played a role in relieving, regulating and dispersing, enabling employees to effectively cope with pressure, have a positive and optimistic attitude, and avoid the adverse effects of pressure on enterprises and individuals.

Summary: Yoga is a synthesis of medicine, kinematics and philosophy, and it is a wide-ranging science. It can improve people's inner spirit, consciousness, personality and potential, and it will surely become the most fashionable way of fitness in 2 1 century.

The information comes from the website: yog.cn.

References:

Zhongshan Haomen International Yoga Fitness Club

What is decompression yoga?

Combine heart, body and breath through various soothing and gentle postures. As long as you take a little time to practice every day, you can completely relieve the stress and tension of your body, eliminate all other thoughts, relax the long-term persistence of your brain, and let you find the best mental state again and rebuild your health and vitality. The simple and quick * * * method can be carried out anytime and anywhere.

(3) Extended reading of decompression yoga course steps:

Other decompression methods

1, neck stretching

When we feel stressed and anxious, the neck is the first place to be nervous. This posture helps to relax the neck.

2. Have a good sleep

For white-collar workers, people always feel that there is a solid rest time from nine to five, but work will never appear on time, so it will affect our sleep time, so one of the reasons for the sub-health of white-collar workers is sleep.

Step 3 cultivate interest

A wide range of hobbies will always bring benefits to people, so increasing your hobbies is of great help to your health. Only a colorful amateur life will make us more positive and optimistic.

4, reasonable arrangement of work

Set realistic goals and handle interpersonal relationships correctly. White-collar workers are highly nervous, on the one hand, because the workload is really too large, on the other hand, it is also related to the attitude and methods of white-collar workers themselves to deal with problems.

5. Enhance psychological quality.

Improve anti-interference ability, cultivate a variety of interests, and actively divert attention. Due to objective reasons, most white-collar workers have to be in a state of great work pressure, which requires that on the one hand, they should actively debug and relax, on the other hand, white-collar workers should actively improve their psychological quality.

People's Network-Yoga has a great decompression effect. Five ways can help you decompress easily.

Network decompression yoga

What are the forms of decompression yoga in yoga?

1. Butterfly style

Butterfly stroke is good for pelvis.

Sit on the yoga mat with your feet close to each other. During the whole practice, you should put your hands together, hold your toes and keep your feet together. Gradually close the heel and move as close as possible to the leg fork. Lean forward and push your knees to the ground with your elbows. Hold for 30 seconds-1 min.

Efficacy: it is beneficial to pelvis and promotes blood flow into back and abdomen. Relieve sciatica and help correct irregular menstrual cycle. Conducive to the smooth delivery during pregnancy.

Key points: The abdomen is the force point, so don't control it. Shake naturally and breathe naturally.

Note: It is forbidden for pregnant women within three months.

2. Fish posture: the fish style that brings good sleep.

Lotus sitting posture, the left foot is placed on the right thigh, the right foot is placed on the left thigh, the elbow supports the upper body, inhales, the upper body slowly leans back, the head is on the ground, and the hands are naturally placed on the thigh. While exhaling, hold your chest out and breathe five times.

Experience sharing: This movement requires the flexibility of the practitioner's waist. Friends who can't do it can reduce the difficulty of the movement accordingly, that is, put your legs together and straighten, put your hands under your hips, support your body with your elbows, pay attention to the straightness of your body, and at the same time, force your ankles up and your head against the ground to make your throat feel relaxed.

Exercise effect: Remember this formula, "fish style = good sleep", which can fully relieve neck fatigue, promote blood circulation in the brain, and deliver sufficient nutrition to the brain, thus solving the problem of insomnia. In addition, this action can fully stretch the chest, help to take a deep breath, strengthen lung function, improve immunity and reduce the probability of catching a cold. Using the top of your head (the position of Baihui point) against the ground will also relax your throat and make your chin in a stress-free state, which will play a cosmetic role.

3. Lying hero: strong waist and abdomen

Heroic sitting posture, holding your feet with both hands, elbow joint supporting your body, lowering your body on the expiratory side, bending your hands over your head after your upper body is completely flat, holding your right elbow with your left hand and your left elbow with your right hand, and breathing naturally. Loosen your hands, slowly lift your body, and restore the hero sitting position.

Efficacy: strengthen abdomen and lower back. To attach excess thigh fat.

Note: when you get off, you should put it down slowly and bow your waist.

4. Baby style: relieve stress and regulate sleep.

Put your feet together, kneel on the floor, inhale and stretch your spine upward, exhale and put your upper body back and forth, with your abdomen close to your thighs, your forehead on the floor, and your head tilted to one side. Put your arms at your sides and relax your shoulders, back and spine.

Efficacy: Helps to relieve stress and regulate insomnia.

Note: Relax all over.

Kowtow: Make the spine flexible.

5. Diamond sitting posture: naturally relax your hands at your side, inhale and straighten your back, exhale and put your upper body forward, put your hands on your feet, put your forehead on the ground, inhale and lift your hips, keep breathing, move your knees forward until your knees are on your forehead, inhale and put your hips down to restore the diamond sitting posture.

Efficacy: make the spine flexible and elastic, and relieve colds and chronic tonsillitis.

Note: Keep your forehead close to the ground and hold your feet with your hands.

6. Three types of fighting: strengthening leg muscle strength.

This is a warrior-style reinforcement. Inhale and spread your legs widely. Exhale and turn your right foot and upper body 90 degrees to the right. Turn your left foot slightly in the same direction, and bend your right knee until your thigh is parallel to the floor and your calf is perpendicular to the floor and thigh. Stretch your left leg, straighten your knees, tilt your head upward, look at the folded palms, stretch your spine as far as possible, exhale, and lean forward until your chest rests on your right thigh and your arms remain straight. Then exhale, lean forward slightly, straighten your right leg and lift your left leg off the ground. After the right leg is completely straight, lift the left leg parallel to the ground. In this posture, the arm, upper body and left leg should form a straight line parallel to the ground, and the right leg should be at right angles to this straight line for 20 seconds.

Efficacy: Enhance leg muscle strength, relieve leg spasm and enhance self-confidence. Calm your heart.

Key points: Hip steps are parallel, don't turn up, and keep your hind legs straight.

Note: People with heart disease and high blood pressure are forbidden to work.

7. worship: promote blood circulation in the brain.

Diamond sitting posture: put your hands together on your chest, inhale and stretch your hands upward, exhale and put your hands and upper body forward and down, touch the ground with the outer edges of your hands, straighten your spine, inhale and drive your body upward with your hands to restore the diamond sitting posture.

Efficacy: Promote cerebral blood circulation, benefit lung and relieve indigestion.

Note: put your hands together, touch your forehead, keep your hips close to your heels.

Why can yoga detoxify and help you decompress?

Busy all day, the tense pace of work makes you want to run away all the time. It's easy to go home, cooking, washing pots, washing dishes ... when you sit down, do you feel dizzy and tired? Heavy pressure will slow down the metabolism of the skin, skin cells can't effectively absorb nutrients, resulting in the waste in the body can't be eliminated in time, and spots will become the focus of the face unscrupulously.

Yoga is not only an excellent way to relieve stress, but also the exercise with the best detoxification effect. Because in yoga practice, the skin is completely relaxed, the efficiency of cell growth and self-repair is the highest, and its division speed is about 8 times faster than usual.

At the same time, nerves are relaxed and body fluid circulation is accelerated, which is conducive to the discharge of body toxins, thus effectively removing spots. In addition, yoga can make the water in the body more abundant, relieve the dryness of the skin and make the skin more delicate.

However, in your impression, it seems that only in front of Baizhang Waterfall with flying pearls and splashing jade, next to Guxi Spring where daffodils are swaying, and in the gym where music is lingering, there will be beautiful images of yoga practitioners.

In fact, as long as you learn some simple steps, you can do this aerobic exercise anytime and anywhere.

Detoxification yoga removes waste

Step 1 focus on the waist and abdomen. Sit cross-legged, with one hand on the lower abdomen and the other on the knee; Inhale slowly, exhale evenly, feel the ups and downs of abdomen with your palm, and concentrate on meditation at the same time.

Focus your consciousness on your shoulders and elbows. Sit on your calf, kneel down, head to the ground, and slowly straighten your arms forward; Stretch your body as far as possible towards your fingertips and keep breathing evenly.

Focus your consciousness on your neck. After lying on your back, wrap your hands around your knees, retract your knees and bend upward, so that your neck is as close as possible to your knees and you can feel deep and even breathing. Don't force the action into place.

Decompression yoga releases negative energy.

Step 1 Stretch limbs: Stand naturally with legs slightly apart; Inhale deeply, stand on tiptoe, and lift your arms in a V shape; Then exhale slowly, the heel falls back to the ground, the arm is also put down, and the body returns to the original standing posture; Repeat 3 ~ 5 times, each * * *, and keep breathing for 3 times.

Step 2: Stand forward: Stand naturally, with your legs apart, and hold your wrist or elbow with both hands; The upper body bends forward from the hips, and the head is relaxed and drooping; Keep your posture and breathe slowly and evenly for 3 times. Repeat 3 times.

Step 3 sitting posture with arms raised: sit cross-legged and cross your hands in front of your abdomen; Inhale deeply, lift your arms up and look at your hands; Exhale and put your hands down. Do it 3 ~ 5 times repeatedly.

Step 4 sit forward: sit cross-legged, stretch your arms back and hold your hands tightly; Inhale, then exhale, at the same time, the upper body bends forward, and the arm behind it is raised to the level; Inhale again and return to the original posture of sitting cross-legged; Repeat 3 ~ 5 times, each * * *, and keep breathing for 3 times.

The fifth step is to lift your hips on your back: lie on your back, bend your knees and put your feet flat on the ground; Keep your arms straight, palms down, and put them on your sides; Inhale, exhale, and slowly lift your hips until your shoulders and knees are in a straight line; Inhale and put your hips back on the ground; Repeat 3 ~ 5 times, each * * *, and keep breathing for 3 times.

Step 6: Bend down and relax: kneel down and put your hips behind your feet; Bend forward, stretch your arms forward, open your palms, and stick your forehead to the ground; Stretch your back as far as possible and stretch your hands forward as far as possible; Relax for a period of time (preferably 5 ~ 10 minutes).

After doing these exercises, we can also cooperate with some facial movements: rubbing our palms; Press and touch the eyeball; * * * Forehead, temple and shoulder muscles; Molar teeth; Keep your lips, cheeks, chin and neck straight to the limit; Relax facial muscles and help blood circulation.

Beauty tips:

Try to choose a place with good ventilation and natural environment to practice, and don't do yoga in the scorching sun.

It is best to clean your face before practicing yoga, and then apply refreshing and moisturizing skin care products. The faint smell of natural plant formula can make you realize the realm of harmony between man and nature.

After exercise, with soothing skin care products, slowly soothe the skin until it is completely absorbed. Eat more fruits, vegetables and bean products such as sweet potatoes, oranges and apples to relieve skin fatigue as soon as possible.

During the menstrual period in June, you can use yoga to practice the wooden pulse decompression class.

You can't. The physiological period is a situation that all women encounter every month. Many women are worried that they can still run during menstruation when their good friends come. In fact, the point is not whether you can run, but how to run.

Adjust according to your physical condition.

Physiological period is the natural law of hormone secretion. Many women often have premenstrual syndrome, such as dizziness, headache, abdominal pain and emotional anxiety, due to the influence of lutein and estrogen secretion during the physiological period, but not every girl will have similar symptoms, so there is no definite answer, depending on her physical condition. If the body can bear it, running is no problem, but during this period, estrogen and lutein are very low, which is not suitable for fast running or long-distance running; If you are really uncomfortable and even have problems standing, you can't be forced. It is right to have a good rest.

Super jogging is good for blood circulation.

Before menstruation comes, many girls will have edema and chest tightness. At this time, they can do light activities such as ultra-jogging, which will keep their bodies warm and benefit blood circulation. When menstruation comes, unless you are uncomfortable and need to stay in bed, you can use ultra-jogging to help menstrual blood discharge, but it is best to avoid the day of bleeding peak and not do strenuous exercise. On the seventh day after his death, his body gradually recovered, his metabolism was the strongest, and his mental state was the best. I can run as much as I can at this time, and the slimming effect is very good.

PMS can be improved by running.

For women with premenstrual syndrome, jogging helps to raise the level of chromamine in blood, promote the content of serotonin in brain and reduce their anxiety and irritability. However, if you don't exercise at ordinary times, you should control the amount of exercise, don't force it, and shout if you feel uncomfortable.

Seven yoga balance full set of movements

One of the most important things in yoga practice is balance-the balance between body and mind. The following yoga poses are not difficult, but if you can keep practicing, it will be a good training for the "balance" of body and mind. Note that in yoga practice, the balance of posture, breathing and consciousness is indispensable. When maintaining all balanced postures, keep breathing evenly and slowly, and at the same time feel the feelings brought by the movements with your heart.

(1) Dance-style standing, with the center of gravity on the palm of your left foot, your right leg lifted backward, your right hand grasping your right foot, stretching upward as far as possible, and then grasping your right foot with both hands, or grasping your right foot with your right hand, and stretching your left arm horizontally forward. Hold the posture and take a deep breath for 6 ~ 8 times, and repeat on the other side.

Efficacy: strengthen the joints and balance of all parts of the body.

(2) Tree-shaped feet stand upright together. First, focus on the right leg, lift the left leg and bend the left knee, so that the sole of the left foot firmly abuts against the inner side of the right thigh, and put your hands together on your chest. As you inhale, slowly raise your arms over your head, straighten your arms, hold your ears with your big arms, look straight ahead and stand still. Hold this position for 3-5 breaths, or longer. Inhale, slowly lower your hands to your chest, exhale, and return your hands and feet to their original positions. Repeat this action on the other side.

Efficacy: strengthen the sense of balance and the coordination ability of the whole body, and exercise the concentration of attention. Stretch leg ligaments, stretch arms and beautify leg lines.

(3) One-leg tuck: stand upright with legs together, shift the center of gravity to the right leg, exhale, slowly lift the left knee, wrap your hands around the left knee and move closer to your body, tighten your abdomen, keep your back as straight as possible without chest, and stand with your legs as straight as possible. If you have difficulty, you can bend your knees slightly. Keep breathing in this position for 3-5 times or as long as possible. Exhale and return your hands and feet to their original positions. Switch to the other side.

Efficacy: It can enhance the sense of balance and coordination of the whole body, exercise concentration, stretch leg ligaments, stretch arms and beautify arm curves.

(4) Kneel on your back, with all your limbs on the ground, then straighten your legs, slowly lift your right arm upward, keep your body in the same plane, perpendicular to the ground, and look up at the direction of your right hand. Keep your posture and breathe 6 ~ 8 times. Repeat on the other side.

Efficacy: strengthen the strength of shoulders and wrists, tighten the muscles of arms and enhance the sense of balance of the body.

(5) Twist the magic chair to stand, inhale, and cross your hands over your head; Exhale, bend your knees, twist your body to the right, touch the ground with your left finger, stretch your right arm upward, and take deep breaths for 6 ~ 8 times. Repeat this action on the other side.

Efficacy: Strengthen and balance the functions of legs and spine.

(6) One-legged swan balances his hands and folds them behind his back. His right leg is slowly lifted backwards, moving forward as far as possible and leaning forward at the same time. Keep your posture and breathe 6 ~ 8 times. Switch sides. Say it again.

Efficacy: the ability to improve attention. Strengthen leg balance.

Eight decompression yoga must know the most decompression yoga moves.

The first is the baby style.

It can significantly relieve stress-regulated sleep.

Specific posture

Kneel on the floor with your feet together.

Relax and breathe slowly.

The upper body extends upward as far as possible; Then exhale, the upper body leans forward, the abdomen is as close as possible to the thigh, the forehead is attached to the ground, and the head is tilted to one side.

Put your arms at your sides and relax your shoulders, back and spine.

This posture imitates a baby lying in a cradle and has a good therapeutic effect on lumbar fascia pain of sedentary people.

It has a good therapeutic effect on lumbar fascia pain of sedentary people.

Followed by the downward dog style.

This action is very simple, but the relaxation effect is very good.

Inverted v-shape

Specific steps

Kneeling starts with your hands in front of you, with your hands and feet shoulder-width apart.

Then inhale, straighten your arms and legs into an inverted V shape, then exhale, stretch your spine, shoulders and heels, and press down as much as possible.

Keep breathing in this position for 6 to 8 times and keep your abdomen tight. Get back on your knees.

Finally, recommend the tree.

Compared with the first two, its difficulty coefficient is slightly higher.

But it is precisely because you need to concentrate on keeping your body balanced when practicing this movement that your brain has no time to take care of other things, so the effect of decompression and relaxation is very good.

Action decomposition

Stand with your feet together, raise your right leg as high as possible, put your right palm against your left leg, put your hands together on your chest, and then slowly lift it over your head.

This position fully relaxes the hips, strengthens the ankles and stretches the upper body.

Besides the classic asana exercises, I especially recommend the meditation series of yoga.

This kind of meditation is not in situ * * *, but with relaxed music, reciting Sanskrit syllables that I don't know what they mean, so that my body can dance easily.

Do you have stress-reducing yoga?

Of course, as long as you like, you can do yoga training, regardless of personal hobbies, and there are many ways to reduce stress. You can also choose other ways to reduce stress, such as running and listening to music.