Yoga can provide us with a technique and method of physical and mental health, which can fundamentally improve our health, prevent and control diseases. The following are the essentials of yoga movements that I have compiled for you to relieve physical pain. Welcome to read and browse.

Yoga teaching 1: low back pain

Action Name: Bridge Type

Insufficient abdominal muscle strength makes the waist bear too much force, which is easy to cause low back pain. This posture can enhance the strength of the spine, reduce the burden on the waist, relieve the symptoms of low back pain, and also play a role in correcting the spine. Do it six times a day.

Action essentials:

1. Lie flat on the ground, with your knees width apart from your hips and perpendicular to the ground. Try to relax your shoulders.

2. Inhale with abdominal breathing, while supporting the ground with feet and arms, and slowly lift the spine from the hips. If beginners feel that the knee pressure is too high, they can turn it up a little.

3. Try to lift your hips up to arch your body and breathe 3-5 times. If your waist is strong enough, you can raise your arms to the ground and breathe.

4. While exhaling, start landing from below the neck and repeat 2-4 steps for 5 times.

5. Relax your arms and legs and land naturally, and gently shake your arms and legs to end the action. Note that if the soles of your feet are not all on the ground, you will easily get tired.

Yoga Teaching II: Physical Pain

Action Name: Butterfly Modeling

Butterfly stroke can stimulate and open high joints, thus eliminating physiological pain, normalizing ovarian function and adjusting irregular physiological cycle. Keep practicing 1 month, and the effect can last for about two months.

Action essentials:

1. Sit flat on the ground and press the soles of your feet as close as possible to your body.

2. Hold your feet with both hands, bend your body up and down, and make your belly button stick to your heel. Be careful not to tilt your knees.

3. Breathe on your forehead with abdominal breathing for 30 seconds.

Pay attention to tighten the rear hip and waist, spread the inner hip outward, and bend the upper body downward as much as possible.

Beginners can scratch their ankles if they find it difficult.

4. Bend your body into an arc and get up slowly. Repeat for 5- 10 minutes, and the effect will be better.

In order to improve the effect, you can shake your knees up and down like a butterfly flapping its wings and repeat it 30 times.

Yoga Teaching III: Fatigue and Fatigue

Action Name: Down Dog Style

If the human body lacks the energy necessary for daily life, it is easy to feel tired. This posture can promote blood circulation in shoulders, legs and spine, relieve muscle stagnation and enhance physical vitality. Do it twice a day.

Action essentials:

1. Hands and knees support the ground. At this point, your arms are perpendicular to the ground and your knees are together.

2. Breathe in with your chest, while your hips are raised and your arms and legs are straight. Note that fingertips should be parallel, palms and fingers should be firmly fixed on the ground to avoid overloading wrists and arms.

3. Exhale, the body is triangular, head down, and hold 10 second. Pay attention to straighten your legs as much as possible until the achilles tendon and calf reach a tight state. If you are a beginner and can't straighten your legs, you can divide your legs into 1 1, and the width is the same as that of your hips.

4. Leave your left leg off the ground for 3 seconds, and do it in turn like walking, repeating it for 3-5 times.

5. Return to the initial position, land on your knees and take a nap.

Yoga Teaching IV: Neck Stiffness

Action name: boat shape

Neck pain will affect the shoulders and spine, so it is necessary to eliminate neck fatigue in time. The posture of the boat can effectively relieve the stiff muscle fatigue of the back neck, chest and shoulders. Do it 1-2 times a day.

Action essentials:

1. Sit on the ground with your legs straight. Put your arms behind your back, your fingertips point to your body, and your palms and hips are separated by a palm. Pay attention to the hips and knees as close as possible.

2. Inhale with chest breathing, straighten your legs and lift your hips at the same time. Try to pay attention to your hips, make your body in a straight line, and keep your ankles together. If beginners' legs are not strong enough to close their knees together, they can be tied with yoga AIDS.

3. Head back. Relax the back neck, close your eyes and breathe 10 seconds or more. If you are a beginner, you can spread your legs as wide as your hips and bend your knees at right angles.

4. Hips land first.

5. Push back your waist and slowly lift your upper body.

Yoga Teaching 5: Shoulder Pain

Action name: arm extension

Being in front of the computer for a long time or bending your body for a long time is easy to make your shoulders tired. This posture can relieve muscle pain in the spine, arms, shoulders and neck. Do it twice a day.

Action essentials:

1. Sit on the floor with one leg on the ground.

2. Bend the left arm and stick it on the back of the head. If you often feel heavy arms and shoulders, you can do this action at any time.

3. Grab your left elbow with your right hand and pull it back. Hold on 10 second. Be careful not to bend or bow your head when doing this action.

4. The upper body bends down, the body bends for 5 seconds, and the chest breathes and exhales.

Yoga Teaching 6: Dyspepsia

Action Name: cobra pose (Variant)

Twisting the upper body before and after meals can increase the peristalsis of the stomach, reduce the pressure of food on the internal organs, and thus improve the digestive function. Habitual dyspepsia is repeated 2-3 times a day.

Action essentials:

1. Lie on the ground with your legs apart, shoulder-width apart, and your palms next to your chest.

2. Straighten your arms and lift your upper body. If you are a beginner, it is difficult to complete this posture. As long as it does not affect the spine, the arm can move forward.

3. Inhale and try to turn your upper body to the left. Pay attention to turn your eyes to the heel of your right foot and make your upper body spiral.

4. Exhale and face forward. Breathe with chest breathing at this time.

5. And vice versa. Repeat steps 3 and 4 10 times. In order to improve the effect, put your legs together before doing this set of movements.

Yoga Teaching 7: Headache

Action name: rabbit modeling

Relieve the tension of the head and cervical vertebra, promote the blood circulation of the head, and make the head lighter. Do it twice a day before going to bed or starting work.

Action essentials:

1. Kneel down and sit down.

2. Bend your upper body forward, put your abdomen on your knees, and straighten your arms forward.

3. Keep your posture and cross your hands on your back.

4. Slowly lift your hips, touch the ground from the forehead to the top of your head, and then fix them on the ground. In order to improve the effect, turn your head like a ball for 5-8 times, which can quickly relieve your headache.

5. Stretch your crossed hands forward as far as possible for 35-50 seconds. Breathe through abdominal breathing.

6. Curl up, get up slowly and return to the original action.

;