Decompression yoga is a kind of fast-acting decompression yoga, which can completely relieve the stress and tension of the body, eliminate all other thoughts, relax the long-term persistence of the brain, and let you find the best mental state again and rebuild your health and vitality.
Relieve high body pressure in an all-round way: cure insomnia, headache, irritability, anxiety, backache and dry skin.
By combining psychology, body and breathing through various soothing and gentle postures, as long as you spend a little time practicing every day, you can completely relieve the stress and tension of your body, eliminate all other thoughts, relax your long-term persistence in the brain, and let you find your best mental state again and rebuild your health and vitality.
Hands-free yoga movements, simple and quick postures, sitting, standing, leaning back, lying down, shaping the body in all directions at any time and place, and building a healthy body.
Second, what is the principle of decompression yoga?
The so-called stress of human beings is actually nothing more than our conscious mind constantly seeking five desires: wealth, sex, reputation, food, sleep and so on. And desire itself will never be satisfied. Therefore, as long as our consciousness and mind constantly interact with the realm of five desires, of course, there will be all kinds of dissatisfaction, that is, the pain that we can't get, and the pressure will follow.
In yoga practice, constantly guiding consciousness to pay attention to breathing reduces the interaction between consciousness and the realm of five desires to a certain extent, so you will feel as if the pressure is reduced after a class.
Third, the benefits and functions of decompression yoga
1, decompress and nourish the heart, release the body and mind, feel comfortable all over, calm down and think calmly, and achieve the purpose of nourishing the heart and nourishing the nature.
2, increase blood circulation, repair damaged tissues, and make body tissues get adequate nutrition.
3. The best rest method and exercise method for students and stressed people to improve their study and work efficiency.
4, let you jump out of the limitations of thinking, so as to better return to the role, calmly deal with all the challenges in life.
5. Increase vitality and get the effect of yoga on the brain and glands.
6, the appearance and mood are young, yoga reduces facial wrinkles and produces a natural "face-lifting" effect.
7, increase disease resistance, yoga exercises a strong body, and immunity is also improved. This enhanced resistance can cope with all kinds of serious diseases, from colds to cancer.
8. Improve eyesight and hearing. Normal vision and hearing mainly depend on good blood circulation and nerve transmission in eyes and ears.
9. Improvement of mental mood. Because yoga can rejuvenate the glandular nervous system, including the brain, the mental mood will naturally show a positive state. It makes you more confident, enthusiastic and optimistic. Daily life will also become more creative.
Fourth, decompression yoga posture
1, tree type
Decompression: This is a balanced movement in yoga posture practice, which can strengthen joint function and help to adjust posture, help the spine to keep upright and healthy, and keep internal organs normal. Yoga theory holds that the integrity and health of the spine will directly affect the functions of various internal organs.
Action essentials: stand with your left foot, bend your right knee, and press the sole of your right foot against the inner thigh of your left leg. Then, put your hands together and keep breathing normally for 3 times. Slowly stretch your hands over your head and breathe in this balanced posture for 6-8 times. Exhale again, return your hands to your chest, then relax your legs and restore the mountain. Switch sides and repeat.
2, cow face
Decompression: It can prevent fat from accumulating on the upper arm and make the arm slim. Prevent scapulohumeral periarthritis, eliminate shoulder and neck stiffness, and increase the elasticity of pelvis and knee joint. Prevent insomnia and relieve fatigue and stress.
Action essentials: kneel on one foot and take a deep breath. Bend your knees, cross your legs under your right foot, and step on the outside of your right thigh with your left foot. Let your left hand go around your back from above, hold your right hand behind your back, stay for a few seconds and take a deep breath. At first, you can connect your hands with towels. Restore, adjust your interest, and do it on the other side. In the process of doing it, the focus is on the arm muscles.
3. Bow style
Decompression: This is a relatively strong posture, which can strengthen the spine, strengthen the flexibility of the spine, and strengthen the massage of the entire internal organs system. But patients with gastric ulcer should not overstretch or give up this posture, because the posture is too strong.
Action essentials: Starting from the prone position, the forehead is attached to the ground, the knees are bent, the feet are attached to the arms, the ankles are grasped with both hands, and the upper body is stretched as far as possible when inhaling, but the thighs are attached to the ground and breathing for as long as possible. Exhale, slowly return to the ground, resume prone position and relax.
In order to strengthen the massage of abdomen and chest, when the practitioner has enough ability, he can shake his body back and forth, left and right while maintaining his posture. This position can be repeated 2-3 times.
4. Torsion type
Decompression: It can effectively eliminate back pain, abdominal pain and abdominal distension, improve poor blood circulation and stimulate normal hormone secretion.
Action essentials: from kneeling position, the body sits on the left side of the leg, the right foot is placed next to the left knee, the left elbow is placed on the right knee, the left hand is placed above the right chest, and the right hand is placed behind the hip. Inhale, straighten your back, exhale, twist your body backwards, and keep your posture and breathe normally 6-8 times.
Step 5 lift your feet with a boat
Decompression: strengthen the strength of abdominal muscles and lumbar muscles, and strengthen the function of liver and kidney.
Action essentials: Grasp your feet with both hands, inhale, lift your upper body and legs about 60 cm from the ground, form a V shape, and breathe naturally 10-20 seconds. Exhale and slowly restore.
6. Snake strike type
Decompression: it is beneficial to the nerves and muscles of the back and increases the elasticity of the spine. It is also helpful for sciatica and common back diseases, and helps to eliminate irregular menstruation.
Action essentials: Kneel on your knees, support the ground with your arms, and make a vertical angle with your shoulders. Lean forward, touch the ground with your forehead, and stretch your arms forward to touch the ground. Bend your arms, raise your head, tuck in your abdomen, keep your waist close to the ground, and let your torso move slowly along the ground. When you reach your heart, straighten your arms, lift your upper body, tilt your head back and look up. Hold for 20 seconds and breathe naturally. Then, do it in the reverse order and return to the starting position.
7.pigeon style
Decompression: strengthen the spleen and stomach and eliminate flatulence in the abdomen. It can regulate the disorder and constipation of gastrointestinal organs (kidney, liver, spleen and intestine). It can also improve the weakness of ankle and knee joint and eliminate bone spurs in joint parts. Beautify the whole body lines, promote the whole body blood circulation and improve the physiological function.
Action essentials: spread your legs forward and keep sitting for a long time. Bend your right knee, with your right heel against the perineum or across your left heel. Open your left leg sideways, bend your knees, and keep your thighs in a straight line as far as possible. Hold the instep of the left foot with the left hand, lift the left calf upward, and put the instep on the elbow and wrist. Hold your fingers with your hands in front of you, bypass your arms from head to back, turn your face to the upper right, and keep your sternum as straight as possible. Hold this position and do five groups of abdominal breathing, and exchange your legs to the other side. When practicing, adjust your knees in a straight line from left to right, and put your consciousness on your waist.
8. Diamond wheel arch
Decompression: Soften back bone, stimulate gonad and promote hormone secretion.
Action essentials: Kneel on the floor, put your knees together, put your feet out behind you, and then sit on your heels. Put your hand gently on your thigh. Put your arms behind your back and hold your hand tightly. Inhale, raise your head and bend your spine. When stretching shoulders and chest, put your hands behind your back. Stay, take a deep breath and recover slowly.
9. Egret style
Decompression: It can fully stretch legs, strengthen leg muscle lines, beautify slender legs and tighten and beautify hip lines.
Action essentials: lift your right foot and then hold it with your left and right elbow rings, and shake your body slightly back and forth for a few minutes. Surround your left and right elbows, keep your right leg close to your chest, keep your head upright, pull your right foot up and keep your back straight. Every movement should be practiced symmetrically, and you can do it several times.
10, candlelight meditation
Decompression: Enhance the metabolic function in the body, make the body full of elasticity and vitality, change people's sub-health state, reduce negative emotions, and treat common diseases of modern urbanites such as insomnia and neurasthenia.
Action essentials: close your eyes and open them again, and look up and down as much as possible, up and down 10 to 15 rounds.
After eyes relax, slowly open your eyes, don't look directly at the candlelight, look at the front side of your legs first, slowly move your eyes up, and finally move to the candlelight to stare. When staring, relax your eyes, don't stare, try not to blink, and turn on the candlelight quickly until you have to blink. When you feel that tears are about to flow down or have already flowed down, close your eyes slowly, arch your palm so that it is bowl-shaped and buckled on your eyes, and don't touch your eyes.
Open your eyes and look straight at the candlelight. Close your eyes when you feel your eyes are sour and tears are about to flow out or have already flowed out. Rub your palms together and buckle them on your eyes.