I am a fitness instructor, the meaning of yoga: the original meaning of yoga is "combination", which means self-realization. The following are some basic benefits: 1) regulating physiology and achieving balance Yoga emphasizes that the body is a large system, which consists of several parts, so that all parts can be kept in good condition to have a healthy body. Yoga adjusts the physiological functions of various organs through posture and pranayama, thus strengthening the body. 2) eliminate tension and calm your heart. Through yoga, complete breathing, meditation and various postures, you can adjust your nervous system and eliminate tension. 3) cultivate one's mind and cultivate one's morality. Yoga advocates a healthy and benign attitude towards life, so that you can naturally get rid of these bad habits of smoking and drinking. By constantly surpassing yourself, you are also full of confidence. Yoga has a very good effect on losing weight, insomnia, anxiety and arthritis. Taking up too much space, relaxing and peaceful yoga is the easiest way to fall in love with the bedroom at first sight. As long as you skillfully use the basic elements of the bedroom: big bed, cupboard, high-backed chair ... you don't have to sweat hard this summer, you can naturally keep slim. Group 65438 +0 1: practicing lotus sitting with single lotus is the basic sitting posture in yoga. You can do this action while watching TV, which can help exercise many ligaments of the human body and keep the meridians unobstructed. Steps: A. Maintain a normal sitting posture and straighten your legs naturally. Bend your left leg, place the instep of your left foot in the groin of your right thigh, put your hands on your left knee, and gently move your left knee up and down several times to make it finally touch the ground. B. After slowly recovering the left leg, massage the knees and ankles with both hands. C. Change the right leg, and gently press the right leg according to the left leg movement. D, repeating the above actions for three to five times; Pay attention to leg press every time, and don't be too violent. NO.2 group 2: semi-ploughing against the wall "ploughing" can be called a posture of staying young in yoga. We can make use of the walls and wardrobes at home to properly invert some parts of the body every day, which can make the leg shape more beautiful. Steps: a. Put your hips close to a wall. Lean your legs against the wall. C. naturally relax your upper body and lie on the ground for a while. NO.3 group 3: the stick posture can make the sleeping body wake up quickly, and the whole body is filled with sufficient and fresh oxygen. Long-term persistence can keep the abdomen flat. Steps: A. Put your arms on both sides of your head, with your fingers crossed and your palms inward. B. Inhale deeply, stretch your body in two directions as much as possible, and keep your muscles tight for a second or two. C. Exhale and relax. Repeat two or three times. NO.4 group 4: lizard posture can wake up the spine, promote the blood circulation of the spine and nerves, and make all parts of the body start quickly. Steps: After doing the stick pose, put your body on your stomach. A. Support the mattress with your arms so that your hips are up and your legs are kept at about 90 degrees. B. The chest and chin touch the ground, and the arms are straight forward. Take a few natural breaths. C. then put your hips back on your heels and have a rest. NO.5 Group 5: Back exercises Sometimes sitting at a desk for a long time will make our spine gradually lose its elasticity and form a hunchback shape. So, after working at the desk for an hour, we can relax with high-backed chairs. It can increase the elasticity of the spine and make the body more flexible, which is the best way to exercise the spine. Steps: A. Put a small cushion on the back of the chair. Turn your back to the chair and put the thoracic spine on the cushion. Keep your legs straight and your arms behind your head; Breathe naturally. B. After the repair, arch your chest and relax your back for a while. Group 6: Cat stretching behind the chair can increase the elasticity of the spine, nourish the nervous system, improve blood circulation, promote digestion and help eliminate excess fat in the abdomen. Steps: A. Hold the chair back with both hands, and keep your legs together and straight. B. Inhale, raise your head, and contract your back muscles, so that your back collapses as much as possible. Breathe naturally and hold for a few seconds. C. Exhale, bow your head, arch your back upward, and tighten your abdominal muscles. Breathe naturally and hold for a few seconds. D. repeat five or six times. Editor's Note: The yoga posture in this article is suitable for beginners to practice at home. Several postures can stretch muscles that you can't touch at ordinary times, and there are more very useful postures with different difficulties. If you are interested, you can continue to study: body shaping: the practice of body and mind integration: the magical slimming effect of real yoga: the secret weapon to make you more beautiful: practicing yoga under the boss's eyes. Please go directly to Sohu fitness column to search for more! Tips for yoga practice: 1. Be careful not to eat for an hour before and after practice; At the same time, avoid bathing for half an hour before and after exercise 2. During the action, pay attention to keep all stretching in a moderate range, and don't break through the limit range of the body to avoid hurting yourself. 3. Breathe evenly. Everyone should breathe through the nose and keep it steady and slow. Finally, I wish you a happy fitness. 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