How about staying at home alone?
1, single lotus exercise
Lotus sitting is the basic sitting posture in yoga. You can do this while watching TV, which can help move many ligaments and keep them.
Maintain a normal sitting posture and straighten your legs naturally. Bend your left leg, place the instep of your left foot in the groin of your right thigh, put your hands on your left knee, and gently bend your left knee up and down several times to finally touch the ground.
After slowly recovering your left leg, put your hands on your knees and ankles. Change the right leg and press the right leg lightly according to the movement of the left leg. Repeat the above actions three to five times, and pay attention to the strength of leg press each time.
2. Rod type
This posture can make the sleeping body wake up quickly, and the whole body is filled with sufficient and fresh oxygen. Long-term persistence can keep the abdomen flat.
Put your arms on both sides of your head, fingers crossed and palms inward. Take a deep breath, stretch your body in both directions as much as possible, and keep your muscles tight for a second or two. Exhale and relax. Repeat two or three times.
3.lizard style
This posture can wake up the spine, promote the blood circulation of the spine and nerves, and make all parts of the body start quickly.
Body prone, arms supporting mattress, hips raised, legs at about 90 degrees. The chest and chin touch the ground, and the arms are straight forward. Take a few natural breaths. Then put your hips back on your heels and have a rest.
4. Semi-tillage against the wall
"Plowing" can be called a posture of staying young forever in yoga. You can use the walls and wardrobes at home to properly invert some parts of your body every day, which can make your legs more beautiful.
Put your hips close to the wall. Lean your legs against the wall. Relax your upper body naturally and lie on the ground for a while.
at home
1, yoga mat is necessary, don't practice on the mattress or floor, it's easy to sprain. At present, the price of yoga mats on the market is high or low, so it is recommended to choose those yoga mats with good environmental protection, pressure resistance and anti-skid performance.
2. The environment needs ventilation and needs a lot of practice, so it is very important to keep the space ventilated. In particular, I want to remind everyone that at home, never turn on the air conditioner.
3, the environment must be quiet, when practicing at home, it is best to choose a quiet time at home, turn off the TV, because the noise of the environment is very unfavorable for practitioners to enter the meditation state.
4. Choose slow-paced music. Music helps practice. The best music rhythm chosen by practitioners is controlled between 50 and 60 beats per minute, because this rhythm is close to our heart rate.
5. You don't need to buy professional yoga clothes for the clothes you wear during practice, as long as the clothes are loose and elastic and the fabric absorbs sweat well.
6, practicing yoga at home, like practicing yoga in peacetime, should pay attention to not eating for half an hour before practice and keep an empty stomach.
7. There are too many kinds of books and CDs on the market, so don't just practice according to one book, because everyone's physical condition is different, only the yoga that suits him best.
8. Be careful not to eat before and after practice, and avoid taking a bath for half an hour before and after practice.
9. When exercising, pay attention to keep all stretching in a moderate range, and don't break through the limit range of your body, so as not to hurt yourself.
10, keep breathing evenly, and breathe through your nose, keeping it steady and slow.
How to practice yoga at home, the above is the content introduced by Health Network for your reference.
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