With the acceleration of the pace of life in big cities, the pressure on us in all aspects is increasing. It has become the norm for modern people to work overtime at two o'clock and one line every day. If some negative emotions are not vented in time, they will evolve into mental illness over time.

Recently, Kimi committed suicide due to depression, which once again brought our attention back to mental health. I read an article two days ago that there is only one Anna between Kimi and Liu Ye, and Liu Ye has suffered from depression. It was not until Anna appeared that Liu Ye's depression was slowly cured and he was given a happy home. Liu Ye said that Anna cured his depression more than once. If Kimi had met his Anna earlier, maybe his result would be different now. In fact, I want to say that instead of hoping to cure you with others, it is better to redeem yourself and cure yourself.

The factors causing depression are very complicated, but the treatment measures are similar. One of the most important methods to treat depression is exercise therapy, and yoga exercise is a good choice to nourish the heart and strengthen the body. Persisting in practicing yoga not only has a good effect on relieving depression, but also can improve negative emotions such as anxiety and mental tension. You can persist in practicing yoga.

So what gestures can help us improve our bad mood?

There are three common meditation times: early morning, noon and evening.

Because the environment is quiet in the morning, it is easier to get into the state of meditation at this time, and the effect will be better. In addition, pranayama meditation can make you better enter the yoga state before yoga practice.

Yoga alternating nostril breathing allows you to quickly find the power of "quiet"

The role of asana: it can improve the vitality of the brain. When you feel listless and exhausted, alternate nostril breathing for 5 minutes can effectively activate the brain and make people behave better.

Japanese worship is one of the most classic yoga styles in ancient India, also known as Japanese worship or dawn ceremony. Its birth originated from the worship of the sun god created by ancient Indians after getting up in the morning, facing the red sun rising on the horizon in Ran Ran, Ran Ran, in order to thank the sun for giving human light and energy.

Asana efficacy:

Japanese worship is an excellent yoga warm-up action, which can activate the muscles and joints of the whole body and avoid sports injuries;

Stable body and mind, flexible body, promote systemic blood circulation, make people full of vitality;

Breathing is synchronized with asana, purifying the respiratory system, discharging exhaust gas from the lung bottom, fully supplying blood oxygen, and promoting detoxification of the body;

Every gesture can make the five senses receive and feel inward, which has the function of developing people's "intelligence".

Detailed description of posture:

The body is supported by four corners and prone on the mat or floor;

As you inhale, your toes touch the ground, your knees are off the ground, your legs are extended, your arms are straightened, and your arms and back are kept in a straight line;

Lift the ischium coccyx, try to step on the ground with your heel, then exhale and lift your hips in an inverted "V" shape;

Hold 3-5 deep breaths in this position.

Asana efficacy:

The downward dog style belongs to the inverted dog style and can also be classified as the forward flexion style. This pose can increase the blood supply to the head, nourish the brain, make people clear-headed and restore energy;

The downward dog posture gives the chest a chance to open, more fresh air enters the body, the stiff spine is fully stretched and gently massaged, and the inverted V posture stretches the upper and lower limbs at the same time, which helps to relax the cranial nerves, calm the consciousness and thoughts, and then produce a happy mood.

Detailed description of posture:

Stand in a mountain posture, bend your right knee, lift your left leg around your right knee from the outside and put it on your right thigh. Put the back of your left foot on your right ankle so that your legs are twisted together like hemp rope. Bend your elbows, raise your arms to chest level, put your right elbow above your left elbow, and wrap your arms around each other to make your palms buckle.

Keep this pose 15~20 seconds. Then let go, go back to Yamagata and switch to the other side.

Asana efficacy:

Bird king style belongs to balance style, which can exercise sense of balance and coordination, improve our concentration, strengthen willpower and promote thinking.

The bird king style can effectively mobilize all joints of the body, thus playing the role of coordination and unity of the whole body and strengthening self-control ability.

Detailed description of posture:

Lie on your back, legs together, hands on your sides, palms down, and relax;

Lift your legs, keep them straight, put your hands on the ground, lift your hips with the strength of your abdomen, slowly put your legs back and touch the ground with your toes. If you find it difficult to let them go, you will maintain a comfortable level;

When returning, slowly lift your legs up to be perpendicular to the ground, lower your back first, and then lower your legs with abdominal strength to keep them straight. When doing this exercise, use abdominal strength.

Asana efficacy:

By squeezing and massaging the muscles around the spine, the plow can nourish and stimulate the nervous system of the spinal branches, stabilize the central nervous system, coordinate the functions of various systems and organs of the body, and play a good role in regulating endocrine.

Promote blood flow back to the upper body, stimulate blood circulation, and the blood flows into the head to nourish the face and scalp, which not only restores facial luster, but also stimulates brain vitality and reduces hair loss.

Ploughing is an intermediate posture. People who have no yoga foundation are not advised to practice this action by themselves. At the same time, it is also an entry posture of shoulder-elbow handstand. Practicing plowing can help you correct your posture and enter the sequence pose of shoulder handstand faster!

Detailed description of posture:

Lie on your back. Keep your legs together and lie flat on the ground. Straighten your arms close to your sides, then put your chin close to your collarbone and keep your head off the ground, keeping your eyes on your toes. At this time, lift your back off the ground with two elbows, then lift your chin so that your head leans back and your head touches the ground;

Keep your hands and elbows close to your body and close to the ground. The upper body is inverted arch. Head down, face back. Hold your chest out, open your shoulders to both sides and clamp your shoulder blades;

Hold this position and take a deep breath slowly through your nose 15-30 seconds. Then slowly lie flat and return to the original supine position. Then bend your knees, lift them to your chest, and hold them tightly with your arms to restore your spine.

Asana efficacy:

Traditionally, yoga says that fish can eliminate all diseases, and adjuvant therapy is applied to constipation, respiratory diseases, mild back pain, mammary gland hyperplasia, dysmenorrhea, anxiety and fatigue.

The fish posture is a relaxed posture, followed by plowing. If you practice plowing, you must do fish to relieve shoulder and neck discomfort. Although the fish plough is not out of your family, you can practice it independently. Figure 1 is the basic posture, and Figure 2 and Figure 3 are variants, which can be done according to your physical condition.

Detailed description of posture:

Lightning sitting posture, tiptoe hooked, hips sitting on heels, fingers apart, covering knees;

Inhale, the upper body leans forward slightly away from the hips, the mouth opens, the tongue sticks out as far as possible, and the throat makes a "sigh" sound until the expiration. At the same time, look at the eyebrows, the eyes are above, and the whole body should have a sense of tension;

When your breath is exhausted, slowly retract your tongue and close your mouth. Inhale through your nose and return to your original position. Keep breathing naturally, have a rest and completely relax all the muscles you just tightened. Repeat 3~5 times.

Asana efficacy:

Stretch facial muscles longitudinally to enhance their strength. Prevent facial sagging, vibrate vocal cords and larynx, and get massage. Improve the sound quality, prevent and treat pharyngitis and tonsillitis, and also benefit other glands on the face and neck.

Lion style is a very good decompression action, which can effectively relieve mental stress and relax body and mind.

Personally, I think the lion pose is a provocative role in all yoga poses. General health clubs and yoga studios don't teach this pose, so just practice it at home. Forgive me if I can't find a beautiful picture of a lion, so I don't deserve it. Search for it yourself, just don't be afraid.

Detailed description of posture:

Hold on to 1 for 3 minutes in the inverted "V" shape of the downward dog style, bend your knees to the floor with exhalation, take a big worship rest and enjoy the physical and mental peace brought by the downward dog style.

Asana efficacy:

By gently stretching the hips, thighs and ankles, the big worship can calm the brain and help relieve stress and fatigue.

Detailed description of posture:

Lie on your back on the mat and adjust your body so that the left and right sides are symmetrical about the spine;

Feet slightly apart to both sides, toes outward;

Put your arms naturally at your sides, palms up;

After posing, gently close your eyes with the tip of your tongue and observe your breathing.

Every time you inhale, your abdomen bulges slightly upward; Exhale, the spine droops one section at a time;

Focus on respiratory quotient and experience the physical and mental relaxation brought by yoga for 3-5 minutes.

Asana efficacy:

Lying on your back is a relaxation technique of yoga. During the practice, you need to focus all your consciousness on breathing. By relaxing the whole body, you can achieve the best static relaxation state, keep your body and mind away from noise and listen to your heart carefully.