Chinese name: Yoga rest mbth: Yoga rest benefits: help practitioners recover physically and mentally. Definition: Introduce the effective relaxation art, practice opportunity, training methods, rest methods, (1) supine relaxation, (2) prone relaxation, (3) baby-style, simple inducements and benefits in ancient yoga. If the body is not nervous, the movement will be easy, and in the long run, it will be better in health, flexibility and comfort. When the body is relaxed, the mind will always be sober and calm, and the efficiency will be higher. Unfortunately, many people have never experienced real relaxation. Relaxation is a calm feeling, but also a rest in a sober state, not sleeping, not groggy or slightly drunk. Lying on your back is the best way to relax in yoga. This is the most effective posture that can completely relax the body and mind. Yoga rest in this position can quickly relieve insomnia, heart disease, high blood pressure and respiratory diseases. Relax muscles, nerves, bones and every cell of the body, relieve tension and stress, and radiate positive spirit and consciousness to the whole body. Practice Opportunity Yoga Rest You can practice yoga poses (Yoga Method), between yoga poses, after yoga poses, or by yourself, practicing yoga breathing and practicing yoga voice meditation. There are two kinds of rest training methods, one is under the guidance of the coach, and the other is self-induction by the practitioners themselves. People have to go through this first step before they can take a second yoga break, that is, silently feel themselves in their hearts. When practicing yoga, you must avoid direct blowing, and the light should not be too strong. The surrounding environment should be quiet, and severe noise should be avoided during practice. According to the practice of many yoga courses, the rest time after the course and work is only 10 ~ 15 minutes. Here, I'll give you a rest guide word. Practitioners, classmates or family members can follow this guidance, that is, read aloud and take turns to induce everyone to do yoga exercises. One person reads, while the others lie on their backs and do as he says. If there is not enough space to lie down, the practitioner can sit in a chair with a straight back (of course, the leader or inducer needs to change his skills slightly). You can directly choose the audio file of Huilan Yoga rest, which is very convenient and can be listened to at any time. After a period of time, practitioners can learn the basic steps by heart, and then they can do yoga rest silently, whether they need to rest during the day or before going to bed at night. Rest posture (1) supine relaxation is the most effective yoga rest posture, which is usually used at the end of class and can also be used to connect from sitting posture to supine action. Practicing supine relaxation before going to bed can improve the quality of sleep and is also the most ideal sleeping position. Lie on your back and untie the hair ornaments on your head so as not to affect the placement of your neck. The chin is slightly retracted and the back of the neck is stretched close to the ground. Put your arms at your sides, lean down and palm up. The waist and sacrum are unfolded, the hips move slightly outward, and the thighs, knees and feet are slightly everted, which naturally makes the whole body sink. Close your eyes, relax and breathe calmly and naturally. Benefits supine relaxation is a very relaxed posture. It makes breathing slow and smooth, soothes nerves, calms the mind, restores the ability of the whole body, and produces a harmonious feeling in the body, so it is very beneficial to treat insomnia, neurasthenia, physical dysfunction and other phenomena. Lying on your back is also a very suitable method for patients with hypertension, heart disease and cancer. (2) Lie on the ground, stretch your arms upward, and tilt your head slightly to one side. Don't lean on your arm, but you can lean gently on the side of your arm. The whole trunk is relaxed, and the lower limbs can be placed for two weeks: one is that the feet are close together, then the toes are motionless, and the heels are turned outwards, so that the outer side of the calf sinks; One is that the feet are far apart, the heels are inward, the toes are outward, and the inner thighs, knees and calves sink. When you breathe, you will feel a slight squeeze on your abdomen and ground. When you relax, your neck turns to the other side. The benefits of prone relaxation also give people a feeling of complete rest. It stretches the shoulders and back, helps to eliminate the stiffness of the neck, honesty and frankness, and treats stiff neck. People with hunchback and lumbar spondylosis are suitable for relaxing with this pose. At the same time, some studies show that people who lack psychological security prefer this relaxed posture. (3) Baby-style Baby-style is to imitate the posture of the fetus in the womb. Kneel on the ground, put your arms at your sides, sit back with your heels, lean forward, put your forehead on the ground, your arms completely sink at your sides, your hands touch the bottom, and your shoulders completely sink above your knees. If it is difficult for the hips to touch the heels, or the body has a strong sense of leaning forward, you can let your arms stretch forward and sink; If your head can't touch the ground because of too much body fat, or if you have serious eye diseases, make fists with both hands, one fist on the other fist, and your forehead on both fists. During pregnancy, women should spread their knees outward when practicing. If you have varicose veins or serious knee problems, don't try this position. It is beneficial to relax the whole spine, especially the waist, make the nervous system quiet, and is suitable for the recovery of the body when practicing asana. Simple inductive words. It is best to lie on your back, otherwise you can sit. Raise your hand, lie down or sit down, stop all body movements, close your eyes, and we begin to do yoga rest. Pay attention to inhale and exhale to make breathing even and slow. Every time you inhale, say "Oh-Harry-Oh-Mm" to yourself. Every time you exhale, recite "Oh-hmm-Harry-Oh-hmm" in an audible voice. Extend the sound as long as the exhalation process. Feel the sound echoing on your lips, face and neck-feel the sound of peace and tranquility spread throughout your body. Do this together several times. Inhale and meditate, exhale and say "Oh-hmm-Harry-Oh-hmm". Go on reciting "Oh, yeah". Go on reciting "Oh, yeah". Inhale and meditate, exhale and say "Oh-Harry-Oh-Mm". Inhale and meditate, exhale and say "Oh-Harry-Oh-Mm". Well, when the instructor tells about various parts of the practitioner's body, the practitioner also meditates on that part in his mind and feels that part is relaxed. But don't stay in a certain part, let the consciousness relax in each part for a while. Don't worry if the practitioner can't catch up with the inducer. Just pay attention to the next part he mentioned. Start with your feet: relax your big toes. The rest of my feet and toes are loose. The instep, sole, ankle and heel of both feet. The ankle is placed loosely, and the calf, tibia, calf and abdomen contain muscles, knees, knee dorsal fossa (popliteal fossa), front thigh muscles, rear thigh muscles, pelvic region, buttocks, abdomen, whole stomach region, liver, kidney, ribs and heart. Feel your heart relax and slow down. Relax your chest. Shoulder, upper arm, elbow, forearm, wrist, hand, two thumbs, all fingers of both hands. Pay attention to your back and feel your back relax and rest. Back of the head, sides of the head and the top of the head. Relax your scalp. Forehead, eyebrows, eyelids, eyeballs, cheeks, cheekbones, nose, upper lip, lower lip, teeth, tongue, upper lip, lower lip, chin, facial muscles, two ears, both sides of neck, front and back of neck. The feeling of relaxation spreads all over the spine from top to bottom Pay great attention to the spine and feel the spine relaxing. I realized that my whole body felt loose. After the body relaxes. I began to feel heavy on the pine tree, a heavy feeling. Pay attention to those parts of the body that touch the ground: two heels, two calf bags, the back of thighs, buttocks, back, shoulders, arms, hands and the back of the head. Start with two feet. Focus on your feet. The two big toes become very heavy, and all the remaining toes, the instep of two feet, two soles, two ankles, heels, two ankles, two calves and shins, the muscles of the calf, knee, the muscles of the dorsal fossa (fat fossa) of the knee, the muscles of the front thigh, the muscles of the rear thigh, pelvic area, buttocks, abdomen, stomach area, liver, kidney, ribs and heart. Pay great attention to the back of the ground. It feels heavy, heavy. Back of the head, sides of the head, top of the head. My whole head is loose and I feel heavy. Scalp, forehead, eyebrows and eyelids are all heavy. Two eyeballs, cheeks, cheekbones, nose, upper lip, lower lip, teeth, tongue, upper lip, lower lip, chin, facial muscles, ears, sides of neck, front of neck and back of neck. The whole spine, the whole spine feels heavy, heavy. It's loose Pay attention to the whole body, from head to toe, from head to toe. I feel like my whole body is sinking to the ground. When the instructor mentioned every part of the practitioner's body again, the practitioner felt that the body became very light, even lighter than feathers. Starting from the foot: two big toes, all other toes of the foot, instep, sole, ankle and heel are as light as feathers. Ankle, tibia, calf muscle, knee, knee fossa (popliteal fossa), front thigh muscle, rear thigh muscle, pelvic region, hip, abdomen, stomach region, liver, kidney, rib, heart, chest, shoulder, two upper arms, elbow, two forearms, wrist, hand, thumb and all fingers. Notice that the back is so light that it almost floats off the ground. The back of the head is lighter than feathers. Both sides of head, top of head, whole skull, scalp, forehead, eyebrows, eyelids, eyeballs, cheeks, cheekbones, nose, upper lip, lower lip, teeth, tongue, upper lip, lower lip, chin, facial muscles, ears, both sides of neck, front of neck, back of neck and spine. The whole body feels lighter than feathers from head to toe. I feel full of qi and energy from head to toe. It is lighter than a feather. It almost floated from the ground. At this time, the practitioner is awake, not dozing off. The lecturer should speak some words and pictures, and the practitioner should look at those pictures in his mind. Go from one picture to another, don't stay on any past picture. When you look at those pictures, the yogi is still awake. The yogi is highly aware of the lying body. When your body is completely relaxed, you will feel full of gas. The practitioner is full of energy from head to toe, and all his strength is restored and full of energy again. Practitioners begin to pay attention to breathing. Every time I breathe, I say "Oh-Harry-Oh-Mm" to myself. Every time I exhale, I also say "Oh-Harry-Oh-Mm" to myself. Don't say it out loud, just say it in your heart. Every time you breathe, say "oh-hmm-Harry-oh-hmm" in your mind. Maintain a high level of awareness throughout the body. Start swinging your fingers and toes. Close your eyes and gradually turn to your side. Slowly turn to your side. When the body and mind are completely rested, the practice of yoga rest is completed. Sit up straight gradually and keep your heels together. Then slowly open your eyes. Yoga rest practice is over. Just focus all your attention on the following yoga pronunciations-"Oh-hmm-Harry-Oh-hmm"-"Haribonitagor" benefits, enhance perception, promote immune system function, relieve stress and tension, help to increase flexibility and coordination, restore physical strength and overall health, and treat insomnia.