Strengthen deep abdominal muscles;
Massage abdominal organs;
Improve the function of kidney, spleen, pancreas and liver;
Promote digestion and appetite;
Relieve constipation;
Eliminate fatigue;
Relieve anxiety and calm mood.
behaviour
1. Stand at a comfortable distance with your feet and your knees slightly bent.
2. The upper body leans forward from the waist, with hands on the thighs and fingers inward. If you feel uncomfortable with this movement, you can adjust the direction of your fingers until you feel comfortable. Try to support your body with your arms and relax your abdomen. Head slightly downward.
Take a deep breath first, and then exhale slowly and thoroughly. When the air in the lungs has been exhausted, spray it quickly through the nostrils for 2 ~ 5 times to ensure that the air in the whole lung has been completely exhausted.
4. Hold your breath and try to contract your abdominal muscles inward and upward until you are ready to inhale again.
5. Slowly relax the abdominal muscles. Then stand up straight, take a deep breath and inhale slowly. Rest until breathing returns to normal.
6. Repeat for 2 ~ 5 times.
Difficulty reduction method
At first, you just need to keep your abdomen contracting for a few seconds, and then slowly extend the holding time.
Incremental challenge method
The fourth step is to hold your breath, contract your abdomen inward and upward, relax, and then contract your abdominal muscles inward and upward again. Alternate contraction and release until you want to inhale. Then relax and contract, stand up and inhale.
point out
1. People with heart disease, high blood pressure and ulcers and pregnant women should not practice tummy tuck and waist girding.
You can practice this skill at any time as long as you are on an empty stomach. However, the best time to practice tummy tuck is after you get up in the morning to relieve yourself.
After holding your breath, don't wait until you have to inhale violently. You should give yourself a few seconds to calm down and breathe in. [2] Main efficacy
Prevent or reduce urinary incontinence;
Relieve constipation and hemorrhoids;
Promote the recovery of postpartum birth canal;
Prevention and alleviation of reproductive system diseases;
Control sexual desire;
Assist in successfully practicing the operation skills of Qi of Life.
behaviour
1. Stand, sit or lie in a comfortable posture, close your eyes and relax.
The focus is on perineum (the area between male genitals and anus, and between female vaginal opening and anus).
2. slightly contract the muscles in this part and breathe naturally. Keep shrinking in a comfortable range and have free time.
3. This part is easy to relax.
4. Repeat the exercise for 5 ~ 10 times.
point out
1. To do this exercise well, you must feel the "trigger point" of perineal contraction very intently. In addition to feeling its muscle contraction, you have to touch or press it mentally. In order to focus on the "trigger point" of perineal contraction more easily, you can meditate cross-legged with one heel pressed tightly against the perineum.
2. If you think this technique is too difficult, don't worry, because you can achieve most of the effect of this technique by practicing simpler anal lifting and sexual energy running. In Sanskrit, "Jalandhara" means "put your chin close to your chest", which means "close your chin". There are two ways to close your chin: sitting and standing.
Sitting jaw closing method
Start: Choose a yoga posture that can make your knees fall steadily. The best posture is lotus sitting or perfect sitting posture. Reminder: You can also sit on a small futon (pillow), which will make your body lean forward slightly and make your knees lie on the ground more steadily. In other words, put a small pillow in the back half of the hip (that is, the bottom of the spine). Only when you have to use it, use a stabilizing pad to help you, because you don't need to add a stabilizing pad to do this exercise, and the effect will be greater.
Put your palms on your knees.
Relax and close your eyes. 90%.
Inhale deeply and hold your breath (this method can also be done with exhalation, that is, hold your breath after exhalation).
Bend your head forward and keep your chin close to your sternum.
Shrug your shoulders slightly forward, straighten your arms and keep your elbows straight.
Make a fist with both hands or press your knees tightly.
What you are doing now is "closing your chin and closing the beam" (see the picture).
Keep this posture until you can't rest comfortably.
Push hard and don't feel tired.
The original way to recover from this position is to relax your arms and shoulders at the same time. Stop pushing your chin down and slowly raise your head (if you do this after exhaling, inhale slowly).
When your head is straight, exhale.
This is a complete round.
Do 3~ 12 rounds. Each meditation exercise should not exceed 12 rounds.
Before yoga meditation, chin closing and beam closing can be done alone, but it is usually better to practice with pranayama and other beam closing methods.
profit
The method of closing the chin and the beam will have a wider impact on people's body and mind. It can slow down the heartbeat and massage the thyroid and parathyroid glands, thus improving their functions. The whole body will benefit from enhanced thyroid function. It helps to eliminate anger, tension and sadness. Especially when combined with pranayama, perineal dressing and abdominal dressing, it is helpful to awaken Kundalini snake.
warn
Those who have symptoms of intracranial pressure and heart disease can only do this exercise with the doctor's permission, and they should be very careful. Also, it is best not to breathe when the head is raised or lowered to form a closed posture. You can't breathe until your head is straight.
Station-type closing method
[Jalandhara Bandha (standing chin lock)]
Start: Stand with your feet two or three feet apart (1 foot =0.305 meters) with your legs slightly flexed.
Lean forward and put your hands above your knees.
Inhale (or exhale), when doing internal (or external) suspension, do chin-closing method according to sitting posture. Keep elbows straight and shoulders slightly arched (see illustration). Then relax the chin-closing method and breathe normally (everything else is exactly the same as the chin-closing method in sitting position). [1] (Sanskrit Nauli, transliteration "Naoli" method)
Abdominal rolling massage has four stages or four variants. These variants are not easy to learn. It usually takes weeks or even months to learn. However, because even in the learning stage, you can experience the achievement method, so learners should not be discouraged.
Just like tummy tuck, abdominal rolling massage can be divided into two ways: standing and sitting. Please do these abdominal rolling massage exercises in the same way as the abdominal tummy tuck.
First stage
Start: Stand (or sit) like a tummy tuck.
Exhale.
Do abdominal contraction and binding, that is, increase the income of abdominal muscles.
However, when you tuck in your abdomen, at the same time, tighten your abdominal muscles and push forward (arch your back slightly if you think it helps).
This will separate the abdominal muscles and form a meat ridge in the middle of the abdomen, as shown in Figure 3.
stage Ⅱ
From the standing position (or sitting position), the upper body is slightly bent to the right, and the right hand is pressed on the right thigh (if sitting, the right hand is pressed on the right knee).
Do abdominal contraction and binding exercises, tighten abdominal muscles at the same time, and push forward to the right, thus forming a meat ridge on the right side of the abdomen, as shown in Figure 4.
The third stage
The third stage is basically the same as the second stage, except that you have to separate the tightened abdominal muscles on the left (Figure 5).
The fourth stage
Only by learning to separate the left and right abdominal muscles can we learn the fourth and most difficult variant exercise of abdominal contraction and binding.
This exercise is the rolling contraction of abdominal muscles, forming a circular movement across the abdomen, gradually moving from one side of the abdomen to the other, and rolling from that side (that is, from right to left, then from left to right, and so on-Figure 6).
At the beginning of this exercise, you can start with some slow circular rotation or torsion of your hips. Once the rhythm is formed, this circular rotation is guided to the abdominal muscles.
profit
This style of massage is much more effective than tummy tuck, and its benefits are the same as tummy tuck.
warn
The point to pay attention to is the same as the abdomen. (Mahabanda)
There are several different bunching methods. Here are two kinds.
The first kind:
Start: Sit in a comfortable yoga posture, preferably a perfect sitting posture or a lotus sitting posture.
Close your eyes and relax.
Inhale deeply, and then do chin-closing and beam-closing.
When doing chin closing and beam closing, keep your attention on the eyebrows, or keep your attention on the meridians-whatever you choose. You can even choose to observe a specific chakra like some yogis. Usually they keep the following three chakras in turn: (1) the spinal root chakra; (2) Umbilical chakra; (3) Throat wheel.
If you observe these chakras in meditation, observe each chakra for a few seconds, and then observe the next chakra. After observing the throat chakra, start from the spinal root chakra. As long as you can rest, you can stick to the balloon as long as you want.
Then relax the chin-closing and beam-closing method.
Breathe slowly. This is 1 hair.
Repeat this exercise and do 10 rounds.
Don't work too hard and feel tired. ?
The second method:
Start: Meditate in the posture of the first practice.
Relax and close your eyes.
Take a deep breath.
Then take a deep breath and rest.
Do three kinds of beam-closing methods: chin-closing, abdomen-closing and perineum.
As long as you don't feel laborious, you can persist for a long time, and you will persist in doing these three methods for a long time.
While hanging and doing these three bunching methods, I will stick to the air wheel mentioned in the first exercise of this big bunching method (the methods and steps of keeping it are the same as those mentioned in the first exercise).
When you can't continue, relax the perineal method, abdominal method and mental method (in this order) and inhale slowly (this is 1 wheel).
Gundam 10 round.
profit
Large beam method is very helpful to make people enter a state suitable for yoga meditation. Please refer to the benefits of perineal dressing, chin dressing and abdominal dressing.
warn
Don't try to do this exercise until you have mastered these three related exercises one by one. Also, please be sure to refer to the warnings of perineal binding, chin binding and abdominal binding; And, anyway, don't be too hard and tired.