At the end of 20 17, I turned to the annual goal I set for myself on New Year's Day: to practice the vest line well, find something I like and stick to it, and have my own financial resources.

So far, I am right about waistline of waistcoat, and I am right about yoga instructor.

My anxiety is particularly serious. Anxiety is accompanied by depression, irritability, inexplicable depression and inexplicable desire to cry. Speaking out makes people feel melodramatic, helpless and sad without venting. Friends who danced together said that when they were in a bad mood, they went to the ballroom to sweat. How can I solve your worries? Only yoga.

There is no empathy in the world. I'm afraid you are as helpless as I am, so I'll teach you a set of yoga postures to relieve depression and fatigue and improve back pain.

-02-

In the process of doing it, we try to empty our brains, calm our breath, put our hearts at the lowest place, listen to the melody of light music, put aside all distractions and troubles from the outside world, and put down any burdens and pressures. At this moment, you are you.

① Head rotation: stand on the mat with your feet shoulder width apart (or sit cross-legged, with your spine extended upward and your shoulders kept sinking), with your head down, your chin looking for the clavicle and stretching the back of your neck; Turn left, find your left shoulder with your left ear and stretch the right side of your neck; Turn back and stretch the front side of the neck; Finally, to the right, the right ear looks for the right shoulder and stretches the left side of the neck. Turn gently for 3-5 turns, then turn counterclockwise for 3-5 turns, and naturally relax your head downward.

This action can not only slow down the growth of neck wrinkles, but also effectively prevent and treat some diseases about cervical spine, and we must pay attention to rotating slowly with breathing.

② Shoulder rotation: Immediately after the head is rotated, open your arms to make them parallel to the ground, and touch your shoulders with your fingertips to make your big arms parallel to the ground. Take your shoulder joint as the axis, slowly rotate your arm forward, down, back and up for 3-5 times, and then rotate in the opposite direction to relax naturally.

At first, we may feel particularly sore shoulders, because we never relax our shoulders. Shoulder rotation can relieve the pain caused by scapulohumeral periarthritis. We can do it several times after a busy day to reduce fatigue.

③ Triangle and side angle stretching: standing on the mat, legs apart, toes forward, left foot turning 90 to the left, right foot retracting 30, inhaling, stretching your arms to your body twice, exhaling, bending your body to the left, holding your left ankle with your left hand, stretching your right arm upward, keeping breathing for 3-5 times, and exhaling backwards, and vice versa. This is a triangle.

Take the left side as an example. Bend your left knee on the basis of a triangle, with your left thigh parallel to the ground, your body extended to the left, your right hand up, your chest, hips and legs in a straight line, look up at your right arm for 3-5 seconds, then exhale and return, and vice versa. This is the side corner style.

Triangle can eliminate excess fat in the waist, strengthen hip muscles and strengthen the stomach. Side-angle posture can cultivate the internal strength of the body, relieve the discomfort of sciatic nerve and joints, and is suitable for several times before going to bed, thin waist and health at the same time.

④ Cat Stretching: Kneel on the mat, then touch the ground on all fours, with arms straight, hands pressed down, feet behind the ground, and toes naturally backward. Keep breathing smoothly. When exhaling, the head droops, the chin clings to the sternum, and the spine arches, keeping breathing for three times. When inhaling, the spine is depressed, the chest and buttocks are lifted, the hands are pressed down hard, the eyes are slightly raised, and three breaths are kept. Repeat these two actions 3-5 times.

Cat stretching can enhance the elasticity of the spine, stretch the back to relieve back pain, relax the shoulder and neck, and care for the reproductive organs of girls, which is especially helpful for relieving dysmenorrhea.

⑤ Locust type: prone on the mat, legs tightened, chin attached to the ground, palms facing up on the side. Inhale, tighten your hips, lift your legs upward, lift your arms off the ground and stretch them to make your back muscles tense, keep breathing for 5-7 times, exhale, let your feet fall back, and take a deep breath to relax. Do it three times.

Locusts can relieve back pain, strengthen back lines, improve hip lines and resist depression.

⑥ Bending posture: prone on the ground, legs straight and close together, hands on the side, palms down. Adjust breathing evenly, grab your ankles with both hands, inhale, and raise your head, shoulders and chest first. Fully expand shoulders and chest. When inhaling again, pull your legs upward, raise your head, extend your upper body upward, retract your shoulder blades, and keep breathing for 3-5 times. Exhale and fall, repeat 3 times, and naturally relax on the prone pad.

Bowing can tighten thigh muscles, beautify buttocks, eliminate back pain and resist depression.

⑦ Baby posture: put your feet together, kneel on the mat, put your hands on your legs naturally, keep your spine straight and breathe evenly (King Kong sitting posture). When inhaling, put your hands forward and upward, extend your spine upward, and exhale. Drive your upper body forward and down slowly with your hands, so that your abdomen is close to your thighs, your forehead is placed on the floor, your head is tilted to one side, your arms are naturally placed at your sides, your shoulders, back and spine are relaxed, and your eyes are lightly closed.

Listening to the rhythm of light music, imagine yourself in my mother's warm womb, where there are no worries and troubles, everything is safe and comfortable, give yourself a hug after being busy and tired, tell yourself that the future is beautiful, and the troubles are only temporary, and strive to love life and nature.

⑧ supine relaxation method: After all the above postures, let's lie on our back on the mat, close our eyes, keep our head, shoulders, back, hips, legs and feet completely attached to the ground, and keep breathing naturally for 3-5 seconds.

-03-

A member sister in yoga class asked me, "Can I lose weight by practicing yoga?" Can you dismount after practice? How long will it take to practice? Why is there still so much meat on my stomach after practicing for so long? "

I asked her, "Can you insist? If you can insist on everything, then there is nothing. "

You can't do anything too hastily. Life is like this, so is yoga. Yoga is originally a kind of exercise that is slowly recuperated, with emphasis on persistence.

Everyone practices yoga for different purposes. Some people want to get off the horse, some people simply keep in good health, some people can't put it down, and some people think that practicing yoga is a particularly elegant thing. And I only hope that no matter what your initial purpose is, you should learn to love, learn to be grateful, love yourself more, love life more, and be more grateful to life and nature after understanding them.

I am still ordinary in the new year, but I am satisfied and happy. I hope you do the same.