Introduction: Yoga, a sport from a mysterious country, is increasingly loved by female friends. Let's learn yoga together.

In the morning, people's activities have just begun, and the air is fresh and suitable for yoga. Sunset yoga is difficult for professional women. You can choose to do it before going to bed and choose a time when the air is relatively clean.

Choose a well-ventilated room for yoga practice, and try to avoid using natural wind for indoor gas circulation in air-conditioned rooms. And open the curtains, bathe and feel the natural sunshine.

There are many actions to stimulate internal organs in yoga practice, and at least 3 hours after meals should be guaranteed before exercise. Drink water 30 minutes in advance. You can't eat until 30 minutes after yoga practice.

Relax your body's yoga practice, don't do it in bed. Because the mattress is elastic, your body will sink, and you can't guarantee balance. Yoga practice must choose a flat ground without unevenness.

Yoga in the morning can play a role of "prevention", and yoga in the evening can stimulate the position of "treatment". Twice a day in the morning and evening to improve immunity and eliminate physical fatigue.

It should be noted that people with low back pain, headache, neck and shoulder pain, physiological period, hypertension, heart disease and so on. Do not stand on your shoulders and weed.

During yoga practice, drinking plenty of water will affect the stimulation of internal organs, secretion and nervous system. Try to eat and drink before yoga practice.

Stretching and bending-leg angle and arm position, correct posture to improve the practice effect.

Sit with your knees on the ground, keep your back straight, put your arms at your sides naturally, put your shoulders flat, tighten your abdomen, and position your pelvis properly.

Hind foot position, instep on the ground, big toe on the ground, toes relaxed.

Stretching and bending-leg angle and arm position, correct posture to improve the practice effect.

1, legs straight, feet together, sitting on the ground. Keep your back straight, tuck in your abdomen, relax your shoulders, and naturally hang your arms at your sides.

2. Place the right leg at the root of the left thigh. Do n't move

3. In the same way, the left leg crosses the right leg and is placed at the root of the right leg.

4, palm up, thumb and forefinger cross into a circle, and vice versa. Close your eyes.

Stretching and bending-leg angle and arm position, correct posture to improve the practice effect.

Repeated simple actions can also give you deep stimulation! Cat's posture

Functional effect-relieving low back pain &; Correct hunchback &; Strengthen the chest contour and lungs

1, sit on the ground, put your arms at your sides vertically, palms down.

2. Bend your waist, lean forward, put your elbow and forearm on the ground, and the distance from elbow to knee is about 1 fist.

Note: When sitting on the ground, your knees are slightly open and your knees and heels are in a straight line.

3. Keep your hands in posture, keep your arms straight, lift your body, pay attention to your back straight, and don't bend over.

4. Hips are raised, body center of gravity moves forward, arms are parallel to thighs, hips are tilted, back is straight, and eyes are forward.

5. Exhale slowly, bend over, lower your head and relax your shoulders.

Note: Inhale, bend your back and take the shoulder blade as the highest point of your body. Don't bury your head completely on your shoulders. Keep your shoulders relaxed.

6. Inhale, look up, face forward, and return to the action shown in Figure 4.

Note: Keep your arms and thighs straight and parallel to each other. Keep your neck tense, not completely nervous. Keep your hips upright and don't fall.

Functional effect-eliminating shoulder pain &; Relieve low back pain &; Enhance abdominal visceral function

Key points: Adjust the back bone and spinal nerves. Stimulate internal organs, especially digestive organs by twisting, and strengthen the stimulation of pancreas, liver and other organs. Enhance heart and lung function by expanding muscles between ribs.

1, from the correct sitting position, legs straight forward, palms close to the ground, fingertips facing the back of the body.

2. Place the right leg on the outside of the left knee and stick the right foot on the outside of the left knee.

3. The right knee instantly moves close to the left chest, the left knee bends, the left leg bends, and the heel is close to the lower heel of the right leg and thigh. Pay attention to keep the upper body posture unchanged and the back straight.

4. The left elbow is bent and placed outside the right knee, and a closed area is formed between the right knee and the left shoulder.

5. Keep the posture shown in Figure 4, then stretch your left arm along your right leg and calf, and grab your right ankle with your left hand. Put your right hand behind your body along the back center. The wrist is located at the center of gravity of the back, and the fingers point to the horizontal direction of the left hip.

6. Neck &; Shoulders and waist are twisted backwards.

Not only the face, but also the chest is twisted backwards at the same time. Pay attention to the position of arms and palms behind your body.

For MM who is usually stiff due to lack of exercise, you can try the above exercise. After rotating your body, put your hands in the center of your back. If your palm is floating on the ground, try to explore the position that fits to the greatest extent.

Don't lean back and twist Instead of twisting backwards to attach the weight to the right hand, rotate backwards with the body center as the axis. ;