Step 1: Yoga abdominal girdle.

The first step in learning how to practice mental skills is to learn abdominal yoga.

You will know the term "yoga abdominal contraction and tightening" from your asana practice. In sit-ups, you contract your lower abdominal muscles into the spine (and slightly upward) while continuing to breathe through the diaphragm.

The yoga method of abdominal contraction includes completely relaxing abdominal muscles and creating a vacuum in the abdomen while holding your breath.

Let me break it down into smaller steps:

First stand up straight, take a deep breath, and then exhale all the air in your lungs. I mean all this, even if you think you have reached the end of exhalation, use your abdominal muscles to expel more air. When exhaling, bend your knees and put your hands on your thighs. Don't inhale, the next few movements are all carried out while holding your breath.

Now, you need to completely relax your abdomen. Unless you completely relax your abdominal muscles, the next step is no good.

Swallow it with your throat. When you feel tense in your throat muscles, hold it down, which means closing your throat.

Next is "false inhalation". Shut up. The throat muscles are still contracting. Imagine that you are inhaling with your lungs. Because no air is actually inhaled (your throat is closed), the pressure generated by the diaphragm tries to suck air into the lungs, causing the contents of your abdomen to be sucked up. This is the reason why the lower abdomen is sunken. I feel something in my abdomen being gently pulled up by suction.

Try to keep this posture when you feel comfortable (but don't exceed 10 second at first), then relax and inhale slowly, and then stand up. Take some slow deep breaths.

Step 2: the spread of the fire

Now that you have mastered abdominal yoga, it's time to continue practicing. We will create a wave-like vertical flapping movement in the abdomen through repeated practice and relaxation of yoga.

Why are you doing this? The fire of digestion is in the navel chakra, and fanning this area with the abdomen is like blowing fire. What happens when you blow fire? You made it burn brighter! This will help you digest better and so on.

It can also help you learn how to control and isolate different areas of your abdomen, which is what you need to practice yoga nauri.

You can do this:

Follow the step 1 to establish a complete yoga abdomen.

Do not inhale or exhale (keep your throat closed), and slowly release the fake inhalation.

Third, instead of inhaling/exhaling, just use the suction of breathing muscles to re-establish a complete set of yoga abdomen.

Continue this way, opening and closing your yoga abdomen and beam rhythmically. Take your time at the beginning, so that you can learn how to control your movements. When you accelerate, it will look like a wave in your abdomen.

If I eat too much at night and try to make it the next morning when my stomach is uncomfortable, I will feel uncomfortable and sometimes have a stomachache!

However, when I follow a simple, healthy and moderate diet, I can practice every morning and feel good.

Step 3: Central Nautilus Method

After several weeks of practice, you need to be able to:

Hold your breath and do a complete yoga abdomen and beam.

Now we will add a new stage, that is, learn to put your rectus abdominis (your six-pack abdominal muscles! ), while continuing to maintain the vacuum effect of 1 phase learning.

Follow the first stage to establish a complete abdominal yoga method.

While keeping the pull-ups up, push your hands down into your thighs and push out your rectus abdominis. Both sides of the abdomen will be sucked back by your pull-ups to make the rectus abdominis "pop out".

Hold for a few seconds, then relax your muscles and inhale again until you stand up.

The fourth stage: left nautilus method and right nautilus method.

Next, we will start to separate the left and right sides of rectus abdominis.

Follow the third stage to establish rectus abdominis (also known as pushing rectus abdominis).

You should push your thigh down with your hand, but now release the weight from your right thigh instead of pushing it down to the left harder. This will cause the right rectus muscle to disappear and the left rectus muscle to protrude by itself. Stay in this position for the rest of your breath, just do some exercise on your left hand side. This is the left nautilus method.

Repeat steps 1 and 2, only this time, separate the right side of your rectus abdominis by releasing your left abdomen and pushing it to the right. Hold your breath.