Detoxification and Beauty Yoga Action
Dredge meridians and regulate breathing.
This is an ancient and traditional interest rate adjustment method. Yoga believes that every nostril is connected with some special energy. Breathing through the left nostril brings calm and tranquility; Breathing through the right nostril brings vitality and heat to people, and alternately breathing through the two nostrils can blend these two energies and keep the human body balanced.
The first group of exercises: when the two nostrils inhale and exhale normally, the ring finger presses the left nasal passage and exhales from the unilateral right nostril. Please repeat this exercise twelve times.
The second group of exercises: inhale slowly through both nostrils, seal the right nostril with your thumb, and exhale completely from the left. Please practice it twelve times.
The third group of exercises: completely practice the alternate breathing of double nostrils, first press the left nostril with the ring finger and inhale from the right side; After inhaling air, the thumb presses on the right nostril and exhales air from the left nostril; Inhale continuously through the left nostril; Finally go back to the right and exhale. This is a whole group, practiced for twelve times in a row.
Tip: Sit comfortably, straighten your spine, spread your chest, and extend your ring finger and thumb to both sides of your nostrils.
Efficacy: After practicing for a period of time, you will feel relaxed and happy. The deeper you breathe, the longer it takes and the more even it is. This kind of breathing cleans the meridians of the whole body and eliminates toxins accumulated in the body. It is a breathing method to purify the whole body.
Shengguang pranayama
This is a very magical breathing method, and some people call it rapid abdominal breathing. Correct exercise will be good for both body and mind, but don't do it for too long at a time. The whole process needs to be relaxed, not too hard, and practice after mastering abdominal breathing.
Practice: Take a comfortable and relaxed posture and inhale slowly and spontaneously; Exhale is harder than inhale, and it lightly drives the abdomen to recover inward. You can put your hand on your abdomen and feel the change of breath. Do it continuously for 20 cycles. If your breath is scattered or your body is shaking halfway, relax first and then practice. Do it three times.
Tips: If you feel dizzy or sweaty, the method is incorrect. Stop immediately, reduce the breathing speed and intensity, and stop and relax if your abdomen feels sore. High blood pressure and heart disease can't be practiced. Try to practice in a place with good ventilation.
Efficacy: Regulate the vitality of spleen, liver, lung and pancreas, make all glands cooperate closely, improve the internal circulation and metabolic system, supply oxygen to the human body, and remove toxins and impurities in the body.
Asana exercise
1, triangle stretching
Standing posture: feet are one and a half shoulder width apart, inhale, lift your arms sideways, turn your right foot back 90 degrees, and your left heel 15 degrees. Exhale, the spine drives the whole upper body to bend horizontally to the right to reach the limit. Cover the right palm on the instep of the same side, turn the left palm forward and turn your head to look at the fingertip above. Keep breathing deeply for six times. Inhale, get up slowly, exhale, put down your arms and feet and return to your standing position. Relax before you do the other side. You can repeat 3 groups.
Tip: When the lateral bending is kept in the final posture, the waist and back should be kept on the same plane as the hips, and the arms should be in a straight line perpendicular to the ground. People with poor cervical vertebrae can't turn their heads upwards.
Efficacy: Although this style is not difficult, many advanced yoga practitioners also list it as one of their daily exercises. Because it can accelerate the blood circulation of shoulders, neck, back, chest cavity, abdominal cavity and the whole spine, regulate body functions, prevent allergies, maintain beauty and relieve various skin problems.
2. Peak style
Basically, cats kneel straight, their feet are shoulder width apart, and their heels are raised, compared with touching the ground. Inhale, the coccyx drives the body upward, and the knees are off the ground until they are straight; Exhale, heel landing (not reluctantly), feel the support of limbs, let blood flow all over the body; Keep breathing six times. Exhale, bend your knees and fall back to the ground until the cat kneels straight and relaxes. Repeat group 6.
Tip: At the beginning of training, you can separate your feet shoulder-width apart to reduce the strong tension on the ligament. The center point is always in the coccyx, so don't deviate.
Efficacy: This formula redistributes qi and blood to make it flow evenly throughout the body, especially nourishing facial skin, improving skin color, enhancing the resistance of facial skin, and preventing discomfort and allergy caused by external influences.
3. Aggressive style
Baby sitting, forehead touching the ground, shoulders and arms relaxing on the ground next to the body, inhaling, hips leaving the heel, head rolling forward in situ; Exhale, the Baihui point behind the center of the head touches the ground, so that the cervical vertebra can be vertical to the ground, the muscles of the shoulder and neck are relaxed, the blood flows smoothly to the face, the fingers are locked, the shoulders are pushed to the head, and the arms are pushed to the ground. Breathe evenly for 6 times; Exhale, slowly roll your head back and relax your scalp like a baby. Six groups can be repeated.
Tip: When you reach the last position, you won't feel your neck stuck. If you do, you can go back to the baby style and do it again. Don't move your head in place, so as not to hurt the cervical spine. People with hypertension should be careful.
Efficacy: This formula can make blood flow slowly to face through breathing, relax nervous system, calm mood, tighten and smooth facial skin, and relieve headache caused by fatigue and anxiety.
4. Bridge type
Supine posture, knees bent, feet slightly apart, heels as close as possible to the hips, shoulders and arms on both sides of the body, palms down; Inhale, lift the hips, lower back and middle back, and tighten the muscles in this area; Exhale, the sternum is close to the mandible, so that the spine is fully bent and lifted off the ground, and the palms of both hands can be supported on the lower back to play a role in fixing and supporting; Keep breathing six times. Exhale, release your arms and hang them to your sides, then fall back to your body in turn; You can repeat 6 groups.
Efficacy: fully stretch the organs and glands in abdominal cavity, regulate body functions, enhance physical fitness and prevent allergic symptoms.
Step 5 stand on your shoulder
Supine posture, heel closed, arms attached to the side; Inhale and lift your legs 90 degrees off the ground; Exhale, push the whole back away, lean sideways to the ground, put your hands on your lower back, tighten your elbows inward to support the ground, and keep breathing for 6 times; Exhale, lean back, lie down and relax. You can repeat 6 groups.
Tips: People with severe cervical spondylosis and heart disease should be careful and try to keep the lateral rotation vertical to achieve the maximum effect.
Efficacy: promote blood circulation throughout the body. After the whole body turns over, blood flows to the upper body, nourishing facial skin and preventing facial relaxation, dullness, redness and wrinkling.
Matters needing attention in practicing yoga
1, take a hot bath before departure to promote the blood flow of the body, which can achieve the effect of warming up;
2. Drink a cup of warm water to keep your body warm;
3. Do some exercises of moving joints, including toes, ankles, knees, hips, fingers, wrists, elbows, shoulders, neck, etc. When the joints of the body are slightly hot and fully stretched, then start asana exercises;
4. People who have a certain practice foundation can make a combination of Japanese worship. Be careful not to overstretch your body for the first time. Generally, after three times, your body temperature will rise and all joints of your body will be fully stretched.
When practicing breathing, you can cover your body with a blanket or shawl to keep warm. Breathing exercises can calm your mind and concentrate, but it will also lower your body temperature.
In cold weather, it is best to warm up with big movements and repeated big muscle exercises. For example, standing and doing leg muscle training will make the body warm up faster. Although you don't have to sweat to warm up, the rise of body temperature after warming can make the joints and muscles of your body move, so that you won't feel very tired when it is cold.
In the posture method, winter should be a breathing coordinated action, and it should be done more deeply. You can use ujayyi breathing (inhaling to the bottom of the lung cavity, and the diaphragm protrudes and hisses) or abdominal breathing (inhaling to the abdominal cavity, and the abdomen protrudes). As long as you pay attention to the coordination of movement and breathing in practice, enough oxygen can burn more calories and enter the practice situation faster.
Deeper posture means that when you stay in a certain position, you don't just stay in the same place, but keep stretching or twisting to make this position deeper. But remember to keep warm when you have a big rest, or you will catch a cold if you just sweat and open the capillaries.
Generally speaking, breathing through the left and right nostrils and exhaling quickly can make the body slightly warmer, which is more suitable for winter practice.
The left-right breathing method is to alternately press the two nostrils with the thumb and ring finger of the right hand. When exhaling, press the ring finger on the left nostril and inhale through the right nostril. Keep the same posture and inhale through the right nostril. When exhaling, change sides, hold the right nostril with your thumb and let go of the left nostril. Keep the same posture when inhaling. Exhale and do it on the other side. Therefore, take turns inhaling and exhaling through both nostrils for five to ten minutes.
Next, you can take a quick breath. After taking a deep breath, the ring finger presses the left nostril and exhales quickly from the right nostril for 20 times. After vomiting, take a deep breath through the right nostril, press the right nostril with your thumb, and exhale quickly from the left for 20 times. Finally, let go of both nostrils, inhale from both sides at the same time, and then exhale quickly from both nostrils for 20 times. After you finish, adjust your breath for a while, and then do two rounds. You can practice three rounds at a time.