Method of practicing yoga by sitting on a stool
1, Lotus sits on one leg
Lotus sitting is a basic pose in yoga and can also be done in the office. Sit up straight, relax and close your eyes. Lift one leg, put the heel on the knee of the other leg, palm up, and clamp the body with your elbow. Repeat your legs alternately.
Efficacy: This action can help relieve the pressure on the spine.
2. Sitting posture support
Sit on the stool with your legs crossed, your knees bent and open to both sides, and your hands on both sides of the chair. When exhaling, close your abdomen, exert your arms, lift your hips and lift your legs off the ground. Keep breathing for 5-8 times. Lower your body, change the direction of crossing your legs, and repeat the same action. If you can't do it at first, you can lift your legs and slowly move your hips away from the chair.
Efficacy: It can strengthen the arms and abdomen.
3. Eagle style
Sit up straight, put your legs together, bend your elbows 90 degrees in front of your chest, and cross your arms so that your right arm is above your left arm. Lock your arms, palms together, fingertips up, arms up, then change arms and repeat the same action. The eagle action of the legs can cross the legs and lift them up.
Efficacy: It can strengthen triceps, shoulder and back muscles and effectively prevent carpal tunnel syndrome.
4. Needle-piercing type
Sit in a chair and bend your right leg on your left knee. Then leave your feet off the ground, hold your left leg with your hands and put it under your left knee. Bilateral repetition
Efficacy: This posture can stretch the hip joint, exercise the thigh and reduce the tension in the back.
5. Sit-ups in front of the chair
Efficacy: It can eliminate abdominal fat, increase waist strength and abdominal muscle strength, enhance physical strength and improve weak physique.
Lie flat on the floor in front of the chair, put your feet on the chair seat and take a deep breath. Inhale, hold your head off the ground with your hands, keep your chin close to your chest, and really give strength to your abdominal muscles. Exhale slowly and lie hard on the ground with your head. Exercising the strength of upper abdominal muscles and lower abdominal muscles several times will make abdominal muscles feel tired. Restore.
Finally, go back to your posture, go back to work, relax for a few minutes, cross your hands, put your elbows on the table and lie face down on your arms. This posture can reduce the pressure on facial muscles and effectively prevent fatigue.
The benefits of yoga to women
1, eliminate tension
People who stand or sit incorrectly, or who are in a state of mental tension for a long time because of work or life pressure, naturally feel tired or tired more easily than usual, which will make their breathing abnormal. Yoga breathing, through conscious breathing, can eliminate waste gas and virtual fire in the body and eliminate tension and fatigue.
Step 2 reduce stress
Using yoga's complete breathing method can strengthen abdominal organs, control breathing speed, regulate autonomic nerves, control heart rate, relieve tension, and thus reduce psychological pressure.
Step 3 shape your body
Yoga can strengthen the chest, beautify the chest curve, prevent sagging breasts, soften the waist, beautify the buttocks, avoid sagging gluteal muscles, beautify the buttocks, eliminate abdominal fat, prevent obesity in the lower body, lengthen the legs, increase the elasticity of hamstrings and eliminate fat in thighs and calves.
4. Disease prevention
Don't think that only muscles and bones will be tired. External physical fatigue can be relieved by hand massage. In fact, human organs will also feel tired.
Massage the internal organs of the body with yoga breathing combined with various postures can not only promote blood circulation, stretch stiff muscles and make joints flexible, but also balance gland secretion and prevent insomnia, constipation, migraine, spinal diseases, arthritis, physical discomfort, indigestion, gastrointestinal problems, depression and memory loss.
Step 5 lose weight
The cause of obesity may be weak will. Through yoga practice, you will have more control when facing the temptation of food.
However, Health. com reminds that because of endocrine disorders or other gynecological reasons, it is not very effective to lose weight only by yoga posture and aerobic exercise (running, swimming, cycling, etc.). ) is needed.
6, prolong life
Ordinary people are too lack of exercise, and moving their arms and legs will be very uncomfortable. As long as you practice yoga, you will find that it is relaxation, stretching and euphoria after pain. Yoga can not only exercise muscles, but also stimulate various glands of the human body, learn to breathe and prolong life.
Taboos for practicing yoga in winter
1, avoid wearing less
When practicing, you must keep the room relatively quiet and the air must circulate.
In places where there is no geothermal energy, it is best for members to put on cotton socks when they first start practicing yoga, and then take them off when their bodies are slightly sweaty to avoid cold hands and feet.
Please don't practice yoga with bare back, knees and short sleeves (except in areas where the outdoor temperature is above 20 degrees).
The north wind is rustling. Both PVC yoga mats and TPE yoga mats are cool. I dare not stick my thin face on the yoga mat to make a good-looking posture. Try using a warm yoga mat.
⑤ During the journey from the dressing place to the training ground, the body often absorbs the cold, and the pores on the skin surface shrink unconsciously. Pay attention to adding clothes at any time.
⑥ Avoid cold pathogens invading the body in winter. Members should not breathe cold air outdoors, because the temperature of cold air will enter the lungs, then enter the heart and blood, causing cold storage in the body. Although you may sweat outside when running and yoga outdoors, you can't avoid absorbing energy below normal body temperature while breathing. For those who are good at this, it is necessary to have a teacher who knows "the law of qi operation" to practice in cold temperatures.
2, avoid too much
Some old members feel that the intensity of the course is not enough and often take two or three yoga classes a day. It is suggested that these students should exercise for one hour every day in winter.
(2) It is difficult to quickly replenish excessive life energy to the body in winter. Although I can't feel the fatigue of excessive exercise at the moment, "exhaustion of essence will inevitably lead to the weakness of qi", and by the next spring, sub-health will appear.
③ Exercise will not only decompress, release negative energy inside the body, but also consume some energy in the body, which should be supplemented by diet in time.
For ordinary students, one hour of exercise a day in winter is enough. Don't overdo it, or you will be injured by sports! Just because you don't feel tired doesn't mean you have to stick to it.
Don't have two or three classes a day suddenly, and don't practice every other day. Irregular exercise is also very harmful to the body, which will reduce the adaptability of muscles and make the air flow in the body not smooth.
If yoga teachers and specialists practice intensively, it is best to cooperate with the way of sitting and nourishing qi, so that the joints of the body have sufficient energy to recover.
3. Avoid difficulties.
① In winter, the human skeleton is stiff, so it is forbidden to overstretch ligaments and forcibly pose. Some extreme exercises, such as excessive knee bending, do great harm to human body, which can cause cartilage damage and joint diseases.
② The meridians are blocked badly, and the stretched ligaments will be hard and painful. When the ligament is stretched to the limit, it will take time to recover, and the recovery time is similar. It is best to relax completely and do nothing during the recovery period.
③ Practicing yoga poses in winter, 80% difficulty is enough. During practice, it is necessary to increase the rest time to avoid excessive stretching of ligaments and practice difficult poses.
④ In yoga class, it is advisable not to sweat slightly, not to sweat profusely, and not to twist the joints to the limit by force.
⑤ How long does it take you to reach the limit of your body, and it takes the same time to recover.
Don't be reluctant to practice yoga. Yoga doesn't have to be done every day. Only when you are in a good mood and have free time will you get twice the result with half the effort.