The fashion trend of young women becoming nuns for one day is very popular in many places. Many young women go to temples to meditate cross-legged, fast, and the pressure and troubles of work will disappear. When sitting cross-legged, the legs are bent and crossed respectively, the ankle joint of the left leg is placed at the knee joint of the right leg, and the body leans forward to maintain the posture. If you can't insist on 10 minutes, it means that your legs, ankles and hips are not flexible enough, and you usually lack flexibility exercise.
How to exercise your flexibility? The following two simple exercises only take about 5 minutes each time, stretching the waist, hips and legs can greatly improve the flexibility of the body and make the teacher sit cross-legged and relaxed.
Sit forward and bend
Sit on the mat or bed, straighten your legs together, lean forward as far as possible, and touch your calves and shins with your hands. When you feel the tightening of the back thigh, keep 15~30 seconds, rest for half a minute, and then do another group. In order to increase the interest and test your progress, you can try to move your hand forward in each exercise until your hand is beyond your feet and your chest can be attached to your knees.
Kneel and stretch.
Kneel on the mat, knees together, ankles extended backward, so that both feet are attached to the mat. Then put your hands back, lean your upper body back as far as possible, and hold 15~30 seconds when you feel the front part of your thigh tightened. Take a break for half a minute and do another group. With the increase of leg flexibility, you will be able to make your upper body lie on the mat.
After a period of practice, your flexibility will be greatly improved. Generally, bodybuilders can start with a single dish (one leg is attached to the ground and the other leg is placed on it), and then sit cross-legged, that is, the feet are placed on the thighs of the opposite leg, the upper body is kept straight, the hands are crossed on the abdomen, or the palms are up, and gently placed on the knees (this is called a big dish, also called a double dish, with five hearts up, that is, the feet are up, the palms are up, and the human heart is up).
Go to the table on time every day, and it is easy to calm down when you get into the habit. Meditation is best in the morning and better in the early morning. Don't underestimate this simple action. In addition to improving the flexibility of the body and reducing the chances of sports injuries, regular practice can also exercise the strength of the legs and waist, which is helpful to the blood circulation of the whole body and improve memory.
3. Inhale and sit up straight with your abdomen.
4. Exhale and bend your right leg. Touch your right foot gently.
5. Slowly lower your body and stretch your right leg forward.
Repeat in the opposite direction.
6. Shake your legs a little.
7. Take a good breath, inhale, raise your body, keep your eyes on your feet and keep your body.
8. Put it down slowly. Legs slightly open, palms up.
9. Close your eyes, adjust your exhalation, and gradually relax your abdomen.
10. Inhale and slowly open your eyes.
1 1. Raise your hands horizontally, palms up.
12. Inhale and raise your legs 90 degrees.
13. Exhale and slowly lower your feet to one side by 45 degrees. Abdominal tightening. Take it.
14. Inhale, slowly recover and relax. Exhale once.
15. Slowly put down your feet, put your hands at your sides, close your eyes and adjust your breathing.