A few tricks won't make you physically sleepy.
What should I do if I feel a little sleepy? The following yoga postures can help you solve physical fatigue easily. It only takes a few minutes to give your body vitality factors and be a happy and healthy athlete!
Asana 1: Sit on a plate.
Sit with your legs crossed, facing the chair, with one foot off the chair and one foot below your knee. Put your hands behind your hips and keep your fingertips away from your body. Stretch your arms up from your side, then put them forward and down on the chair and put your forehead on the edge of the chair. Inhale slowly, exhale slowly and stretch your spine for 2 to 3 minutes. Then exchange legs and repeat this pose.
Asana 2: Turn your head to your knees.
According to the basic sitting posture, stretch your left foot to the left, straighten your knees, exhale, take your waist as the fulcrum, keep your upper body as close as possible to your left leg, touch your left toe with your right hand, inhale, and slowly return to the center. Extend your right foot to the right, straighten your knees, exhale, take your waist as the fulcrum, keep your upper body as close as possible to your right leg, touch the tip of your right foot with your left hand, inhale, and slowly return to the center of your upper body. Repeat 3 times on each side.
Asana 3: Support Bridge Type
Fold two or three blankets into two feet long, six to eight inches wide and three to six inches thick. Lying down just lets your spine lie on the blanket and your head and shoulders rest on the floor. Put your feet flat on the floor, and your feet are the same width as your hips. Hold it for 2 to 5 minutes and take a deep breath slowly.
Asana 4: Legs against the wall
Fold two or three blankets, two feet long, six to eight inches wide and six inches thick. 2 inches wide from the wall, placed parallel. Sit in the center of the blanket, with the left side facing the wall, bend your knees, put your feet on the floor, put your right shoulder down, straighten your legs, and rotate your hips so that the back sides of your legs lean against the wall. Turn your hips inward quickly. Now the torso is perpendicular to the wall and the blanket is under your body. Close your eyes and breathe slowly for 2 to 3 minutes.
Three yoga moves to help white-collar workers
cobra pose
Practice method: prone, feet open shoulder width, hands on both sides of the chest;
Inhale, hold your hands on the ground, stretch your spine one by one, raise your head and straighten your elbows;
Exhale, the whole spine bends backwards to the maximum; Breathe evenly and keep it;
Inhale, head backwards first; Exhale, bend your elbow and slowly fall back to your upper body. Lie prone and relax.
Exercise effect: accelerate the blood circulation around the spine, nourish and soften the spine, and prevent the degeneration of the spine.
Locust type
Practice method: prone, feet open shoulder width, arms separated from the body about two fists wide;
Inhale, lift your limbs and body off the ground as much as possible, and keep your hands and feet at the same height; Breathe evenly and hold on for a while;
Exhale, fall back to the ground and relax. 4~6 groups can be repeated.
Exercise effect: It is very effective in strengthening the muscles of the back, buttocks and buttocks, and can better protect the spine and prevent its functional degradation.
Spinal torsion
Exercise method: Sit with knees bent, left leg up, right leg down, right heel on the ground outside the left hip, left foot on the ground outside the right knee, right elbow on the outside of the left knee joint, and left arm around the right waist from behind;
Inhale, stretch the spine upward and stand upright; Exhale and twist completely to the left.
Inhale and return to the center; Exhale and relax your limbs. The opposite is the same.
Exercise effect: relax the spine, relieve fatigue and stiffness on weekdays, make blood flow back to the spine area and nourish the spinal nerves.
Beauty Yoga Teacher: 10 Freshman who raises "heart"
First, personalized tea is the most beautiful.
Tea has its own Yan Ruyu, so you should choose tea according to your physique and physical condition. For example, if you need to talk more, you can put Boat-fruited Sterculia or Siraitia grosvenorii in water and drink it often instead of tea, which is good for your throat. Before menstruation comes, you may wish to add a little rose and medlar to the teacup, which has the functions of promoting blood circulation, removing blood stasis and regulating menstruation; When the spleen and stomach are not harmonious, put some barley in the cup; According to the season, I will drink jasmine tea in spring; Drink green tea and chrysanthemum in summer; Drink oolong in autumn; Drink black tea in winter. Insist on drinking tea for many years, detoxify smoothly, and naturally moisturize the skin.
Second, the maintenance should be warm.
Most women have symptoms of palace cold and dysmenorrhea. If you insist on practicing warm palace exercises, you can improve it very well. It can be finished before going to bed. The method is simple: naturally separate your knees, kneel on the mat, straighten your waist, bend forward, and keep your chest as close to the surface of the mat as possible for 5 minutes. Then lie flat on the mat, do abdomen, keep your hips in the air for 3-5 minutes as much as possible, and feel the uterus contract with your body. It is advisable to do it 3-4 times a week.
Third, anti-aging should eat less.
Some time ago, "Dr. Zhang Shen" asked us to eat eggplant, mung bean and radish every day, but the heat was not good. The result was a farce. Health preservation is a good lifestyle and habit, which depends on slow efforts. In terms of diet, it is best not to be picky about food. Everything that grows in nature should be eaten, and the richer the variety, the better. However, the amount of food should be controlled, and it is good to eat 80% to 90% full. Eating too much will burden all organs, consume too much energy in the body, and people will soon age.
Fourth, if you are tired, rest for 5 minutes.
It seems that many women around me are shouting tired. If they are tired, they should have a rest. If they persist, something will happen sooner or later. Taking a nap is very important and good for tonifying yang. It only takes 20 minutes. You can sit on the sofa and put your feet on any table. Besides, when you feel tired, you should rest for 5 minutes. If you continue to work with fatigue, your efficiency will not be very high.
Five, * * * loves vegetarianism and yoga.
People with breast cancer are usually those who like coffee, cheese and meat. Even if the cancer doesn't happen, * * * will feel like a pimple. To prevent breast cancer, we must change our eating habits, not to say that we don't eat meat, but to eat less and be vegetarian. A yogi believes that people should eat more foods that directly get solar energy, such as cereals, melons and fruits ... so that they can fully absorb positive energy. The most important thing is to do * * * * for about 5 minutes every day. As long as you persist, your * * * will be healthier than others.
6. Cook and eat with your heart.
In the spiritual culture of yoga, we should sacrifice before cooking, pray before eating, be cheerful and full of love when cooking, and don't put too many condiments to cover up the original flavor of the food itself-this explains why we love the dishes cooked by our mother, because there is love energy in them.
Seven, practice abdominal breathing before going to bed
Modern people's breathing is too shallow, which is not conducive to our cardiopulmonary function and decompression. Abdominal breathing in yoga is very important. It can reach the internal organs gently, improve the metabolic function of the body and remove excess fat from the abdomen. When practicing, it is best to lie on your back or sit, with your right hand on your abdomen and your left hand on your chest. Expand the abdomen outward as much as possible when inhaling, and contract the abdomen inward when exhaling.
Eight, meditation and chanting can best calm the mood.
Sometimes, when I come home from work, my body will inevitably be tired and my mood will be agitated. At this time, I will take a bath first, then meditate and sing yoga, which can relax my body, relieve stress and make people return to calm. In fact, yoga is our best living experience. Do a good job in the present role, try to relax, don't expect too much, don't be deliberate, because everyone has different faces, we just need to show our different faces in different things and handle them properly.
Nine, the most recommended
The first kind of skyscraper:
It can promote the whole body blood circulation, accelerate metabolism, and do it at any time in the office and at home, with good weight loss effect.
Method:
1. Stand with your feet shoulder-width apart and your arms hanging to your sides; Inhale, the palms are relatively raised, and the upper arms are close to the ears;
2. Keep your eyes fixed, inhale again, lift your heels, and stretch your whole body upwards;
3. Exhale, put your heels down, slowly put your arms down from both sides and put them back to your sides.
Wind-blown tree style:
Dredge the meridians in the body, mobilize the healthy qi in the body, and enhance the strength of the whole spine.
Method:
1. Stand with your feet shoulder width apart, hands crossed in front of you, palms down;
2. Inhale, straighten your arms, raise your head, completely straighten your arms, and extend your spine upward;
3. Exhale, the body leans from the waist to the left, ensuring that the shoulders and hip joints on both sides are not twisted, and the eyes look up or look straight ahead;
Inhale, slowly return to the upright position, and exhale to the other side.
Ten, active detoxification fasting once a month.
Stress, polluted air and unclean food make more and more toxins in our bodies. Fasting is a good way for our body to detoxify. After fasting, people's energy is more vigorous, and skin and detoxification conditions can be greatly improved. An empty stomach is generally suitable for weekends, and the specific method is:
1. Go vegetarian for one day on Friday, and start to eat less at dinner instead of staple food;
2. Get up early on Saturday morning and don't eat. You can rest quietly and listen to music. You can't be tired. Go to bed early at night and drink water.
Start eating again on Sunday morning, and have less breakfast. It is very important to chew slowly and eat in small quantities. Don't eat meat, high fat and other heavy foods for lunch, and then gradually restore your diet.
Tip: everyone knows the effect. Wake-up yoga can not only refresh you, but also help you lose weight!