(1) has a good regulatory effect on the cerebral cortex and subcortical center, autonomic nervous system and cardiovascular system, normalizing the function of appetite control brain (feeding center) and preventing overeating;
(2) Massage abdominal organs to realize the self-regulation of visceral activities, which can strengthen peristalsis, enhance the function of pancreas and promote the secretion of digestive enzymes that dissolve fat;
(3) Relaxing muscles, accelerating systemic blood circulation, which is beneficial to fat decomposition;
(4) Strengthen abdominal muscles and accelerate the decomposition of abdominal wall fat.
Yoga posture practice is to cooperate with the rhythm of breathing, stretch around the spine and complete various postures. The method is to emphasize the combination of static and dynamic. In the process of practice, people's spirit, body and qi (spirit, body and qi) are dynamically combined, and the muscles and bones are practiced outside and the spirit is nurtured inside. Through the practice of yoga posture, we can adjust, improve and improve the electrical activity of brain cells, which is conducive to the control of the brain and the adjustment of the functions of various organs, especially the endocrine system, so that the weight loss effect is not only obvious and lasting, but also the purpose of body shaping can be achieved.
Yoga breathing 1- abdominal breathing
Method:
1. Lie on your back with one hand about 3 inches below your navel (with the fourth finger together);
2. Keep breathing evenly, exhale slowly, and tighten the abdomen inward (toward the spine);
3. Inhale, directly inhale the air into the abdomen, the abdomen bulges outward, the gas sinks into the whole abdominal cavity, and the nose breathes (make breathing slower and deeper, filter impurities in the air, and make breathing smoother, so as not to cause flatulence in the stomach).
Features:
Inhale, the diaphragm drops; Exhale, diaphragm rises and falls.
Function:
Massage the abdominal organs to enhance the oxygen entering the body, thus strengthening the blood's nourishment and circulation to the abdominal organs.
Yoga Breathing 2- Chest Breathing
Method:
1. Lie on your back, inhale, expand your ribs outward, and lift your diaphragm upward, but don't let your abdomen expand. Instead of bloating, suck air directly into the chest area. When breathing in the chest, the chest area should be enlarged and the abdomen should be kept flat;
2. Then, as you inhale deeper, your abdomen will contract inward and toward your spine;
3. Exhale, ribs shrink downward, contract, and diaphragm shrinks.
Function:
Strengthen the stomach, make the lung tissue more powerful, and thus enhance the resistance to respiratory diseases (colds, asthma).
Time:
After 6: 00 a.m. is better.
Yoga Breathing 3- Complete Breathing
Method:
1. Lie on your back, empty the abdominal air and tighten the abdomen;
2. Breathe in slowly, the abdomen bulges, continue to breathe in the chest cavity, the rib lifting place opens, and hold your breath 1~2 seconds;
3. Exhale, first empty the air in the chest, restore the ribs, and then use the remaining air to exhale, tightening and restoring the abdomen.
Features:
1. The inspiratory direction of diaphragm drops and then rises (in one breath);
2. The diaphragm exhales downward and exhausts from the chest to the abdomen (the diaphragm is still).
Efficacy:
1. Improve the respiratory system comprehensively. Oxygen supplies blood to purify the body and accelerate blood circulation, especially for nerve endings. Blood is very beneficial to nerve endings and people with poor blood circulation.
2. Make lung tissue stronger;
3. Effective growth of physical activity and endurance;
4. Increase the cycle of prana (breath of life) to make the mind more alert and clear (improve intelligence).
Complete breathing or yoga breathing is a combination of abdominal breathing and chest breathing. This is a natural way to breathe. With a little practice, this breathing method will be carried out automatically in all your daily practice and life, and you will get used to it.
"Full Breathing" should be smooth and gentle. Different stages should not be divided or skipped step by step. The whole breathing should be a smooth movement-just like a wave rising gently from the abdomen to the top of the chest, and then weakening and disappearing. Exhale should not be urgent or laborious, but should be steady and gradual.
Yoga Breathing 4- Breathing through the left and right meridians:
Method:
1. Meditate in a comfortable yoga posture. Place the index finger and middle finger in the center of the forehead, the thumb next to the right nostril and the ring finger next to the left nostril.
2. Cover your right nostril with your thumb and do abdominal breathing;
3. Breathe in and out quickly, rhythmically and forcefully (but not violently) continuously to expand and contract the abdomen;
4. Breathe completely like this for 20 times;
5. Then inhale deeply through the left nostril (complete yoga breathing), and then close both nostrils (thumb covers the right nostril and ring finger covers the left nostril);
6. When resting, do the method of closing the palate, or just do one of them;
7. Hold your breath for more than 10- 15 seconds, but it is appropriate to be comfortable, then relax the beam closing technique and exhale through two nostrils in a stable throat breathing mode;
8. This is a round. After two rounds, rest 1 minute, half close your eyes, and concentrate on reciting yoga sounds repeatedly.
Efficacy:
Helps clean sinuses and clear mucus from throat. Helps treat asthma, tuberculosis and pleurisy. Of course, it also cleans and strengthens the lungs. At the same time, abdominal muscles, spleen, liver and pancreas are vigorous and powerful. Stimulate appetite and improve digestion. Moreover, this breathing method can focus the mind inward, thus preparing for yoga meditation.
Yoga diet
1, yoga weight loss method has vertical chest expansion.
Stand and adjust your breath. Exhale, head sink back, breathe naturally, feel your throat relaxed and your head relaxed. Inhale, tilt your hips up and imagine touching your hips with your head. Stretch your hands back and relax your wrists completely and droop. Treat constipation, asthma, bronchitis and hand spasm, and help increase vital capacity.
2, yoga weight loss method has a word to expand the chest.
Lie on your back, adjust your breathing and relax. Toes straight, center of gravity on heel. Inhale, lift your hips up, straighten your body, and push your waist and chest up. Exhale and head back. Close your eyes, breathe naturally, feel relaxed, and keep this posture for 30 seconds-1 minute. It can be used for treating gastrointestinal diseases, constipation, asthma, bronchitis, hemorrhoid, humpback and menstrual disorder, regulating the stiffness of shoulders and shoulders, correcting shrug, and helping to increase vital capacity and beautify chest lines.
3, yoga diet has cat stretching.
Hands, knees and calves touch the ground, showing an animal crawling posture. Inhale, raise your head, tighten your back muscles, sink your waist and butt. Hold for six seconds. Exhale, including chest, contract abdominal muscles and arch back for 6 seconds. Repeatedly, * * * did it 4~8 times. Activate the whole spine, relax shoulders and necks, tighten abdominal muscles, relieve dysmenorrhea, and improve irregular menstruation and uterine prolapse.
4, yoga diet has cobra twist.
Lie on your stomach with your hands on your chest. Inhale, straighten your arms, hold up your upper body, raise your head, and raise your head. Exhale, slowly turn your head to the right and keep your eyes on your heels for 6 seconds. Inspiratory reduction. Exhale, turn your head to the left and keep your eyes on your right heel for 6 seconds. Do the above actions * * * 3 times. Activating cervical spine, reducing neck fat and squeezing and massaging abdominal organs are especially beneficial to intestinal organs.
The benefits of practicing yoga for women
1, the benefits of practicing yoga for stabilizing the nervous system of women
Regulating female endocrine system, nourishing and strengthening female reproductive system, preventing and treating gynecological diseases; Promote the normal secretion of estrogen and hormone, and strengthen the function of lymphatic detoxification.
2. The benefits of practicing yoga for women are soothing and tame.
Yoga can regulate emotions by combing the airflow in the human body, which makes people tend to be calm and drive away irritability. Over time, it can enhance personal observation and judgment, and make women smarter and more confident.
The advantage of practicing yoga for women is to promote blood circulation.
Nourish skin, reduce wrinkles, make skin and muscles elastic, delay the aging process and postpone the arrival of menopause.
4. The benefits of practicing yoga for women can make the chest more fit.
The curve is more distinct; Can make women's waist soft and firm; Can avoid female gluteal muscle sagging; Reduce excess fat in the body and effectively lose weight; Can increase that elasticity of female hamstring, and make female leg longer and more beautiful. In this way, the effect will be very obvious.
5. The benefits of practicing yoga for women can be more beautiful and single-minded.
The most important thing in yoga is relaxation, balance and peace. Every time we practice, the teacher makes us smile all the time, pay attention to our bodies, let our bodies and minds inhale purity, and spit out toxins in one breath. When you relax your brows, your heart will relax and your body will relax. People who often laugh are naturally beautiful, and those who often laugh must be satisfied and have no other thoughts. So you will be relaxed when you practice. So as to be young and single.
How to Adjust Emotion in Yoga Breathing Practice
When we feel anxious, our muscles become tense and stiff, and our breathing becomes short and shallow. Regular practice of yoga can effectively overcome and eliminate these adverse symptoms of the sympathetic nervous system.
Even if you practice yoga breathing alone, it can calm you down. The role of yoga is gradually emerging. The more you practice, the more you will learn from it. If you set aside some time to practice yoga every day, you will soon find that the negative emotions that weighed you down in the past are getting farther and farther away from you.
When doing the following yoga moves, please take a deep breath evenly-but don't let the inhalation time be longer than the exhalation time. This long, slow and conscious breathing will bring you a feeling of calm and confidence. Take 5- 10 deep breaths in each position, or keep yourself comfortable for a long time.
Warrior style
When you feel insecure and insecure, this powerful posture will make you feel more determined and confident.
Step back with your right foot, turn your hips to the right, be on the same plane as your legs, then bend your left knee, abdomen in, and point your tailbone to the ground. Pay attention to make the left knee joint and left ankle in a vertical straight line. Then raise your arms horizontally, flush with your shoulders, extend your fingertips, and extend your arms in the direction of your fingertips in tandem. Look at the direction of the left fingertip. Keep your shoulders relaxed and sink. Do exercises on the other side.
Breathing skills
If you have difficulty sleeping, often have difficulty falling asleep or sleep lightly, this breathing method may help you sleep soundly.
Take a cross-legged sitting position. The index finger and middle finger of the right hand are rolled up, and the fingertips touch the palm. Then, press the right nostril with your thumb and inhale only through the left nostril. Then press the left nostril with the ring finger, and both nostrils will hold their breath 1 sec. Then loosen the right nostril and exhale. Then press the right nostril with your thumb and hold your breath 1 sec. Inhale repeatedly through the left nostril. Repeat 6 breaths.
Standing back bend
If you are always embarrassed and lack confidence in a strange environment or a crowded place, then let this posture inject courage and courage into you.
Stand with your feet together, abdomen in, coccyx pointing to the ground. Lift your arms from the side of your body at the same time, and lift them to your head, palms facing each other. Stretch your spine, push your hips forward, and bend your upper body back slightly. I feel obvious stretching in my abdomen and chest. The back bend is as wide as possible.
Standing oblique angle type
If you feel exhausted, you can use this posture to inject energy and add vitality to you.
Stand with your feet together. Take a big step to both sides with your right foot and bend your knees with your right leg. The left leg is straight behind, and the left foot is firmly on the ground. Then straighten your right arm to the ceiling, stick it on your ear, and lean slightly to your left leg. When inhaling, try to bulge and lift the ribs; When exhaling, increase the inclination of your right arm. Do it on the other side
Raise your hand and grab your big toe.
When you find it difficult to concentrate, this posture can help you recover your scattered energy.
Stand with your feet together. Stand up straight and put your left hand on your left hip. The thumb and forefinger of the right hand grasp the big toe of the right foot. Keep your eyes on the point in front and keep your body balanced. Pay attention to lower your right hip a little, and keep it horizontal. Then open the right leg to the side and straighten it. Shoulders sink, shoulders relax. Then, slowly lower your right leg. Change your left leg and repeat the exercise.
Sit forward
When you feel anxious, try this calm and soothing posture.
Sit up straight, keep your legs as far forward as possible, and raise your knees. Don't turn inward, hook your feet. Bend your upper body slowly forward from your hips to the floor, keeping your back straight and your chest open. Note that your chest hits the ground first, not your head. The back of the thigh is firmly attached to the ground. Take a deep breath during the action. With each exhalation, increase the amplitude of forward bending.