Meditation yoga meditation, meditation is to clear up the clutter and thoughts through meditation, so as to achieve physical and mental peace. It can reduce the pressure of life, enhance the body's ability to resist diseases and relieve mental stress. Let's share the meditation skills of meditation yoga.
Meditation yoga meditation skills 1 1, simple sitting meditation skills Sit on the mat, with the center of your left foot attached to the inside of your right thigh and the center of your right foot attached to the inside of your left calf, in the opposite direction, adjust your body's center of gravity, keep your legs flat on the floor as far as possible, keep your back straight, your chin slightly retracted, and your neck as long as possible; Touch your thumb with your forefinger (lotus finger), palm up, close your eyes and take a deep breath through your nose.
2, half lotus sitting meditation sitting on the mat, left foot on the thigh of the right leg, the right leg is still flat on the floor. Other actions are the same as the above requirements. Note that after the left leg is placed on the thigh of the right leg, slowly press the knee joint downward to relieve the tension of the knee.
3. Lotus sits and meditates on the mat, putting the left foot on the thigh of the right leg, the right foot on the thigh of the left leg, and the left and right calves cross into an X-shape. Other requirements are the same as the first action. Because of the difficulty, beginners had better not practice this method.
4, supine meditation, the body is lying flat on the mat, the legs are divided, the arms are naturally stretched at the sides of the body, the palms are up, and the eyes are closed. Pay attention to stay focused and don't let yourself fall asleep.
As a beginner, it is difficult to enter the meditation state in a short time when practicing yoga meditation. Therefore, coach Wang suggests that beginners can try this method: sit in the above position, close your eyes, concentrate on your breathing, take a deep breath, pronounce "O" when exhaling, then close your lips and pronounce "M" until this breath is completely exhaled, and then repeat. Pay attention to your ears when you speak, pay attention to the sound and experience its echo in your brain. If you do the above four exercises, I believe you can still have a quiet and peaceful life and work in the hot summer.
Meditation yoga meditation exercise 2 1. Sit in a comfortable position. The traditional posture is sitting cross-legged on the floor with a small round pad under the hips. If you feel uncomfortable sitting like this, there are many other postures, such as lying on your back, sitting on your calf or sitting in a straight-backed chair.
2, straighten your back, you can imagine your head hanging by a rope tied to the ceiling.
3. Take a deep breath through your nose to fill your lungs with air, and your abdomen and whole chest will expand. Then exhale slowly through the nose or mouth, and when the breathing is near the end, contract the abdominal muscles and empty all the gas in the abdomen.
4. Choose something to see, such as candlelight, flowers or pictures. Or, (at this time, you can learn from what the teacher taught you during the yoga break, and slowly say "ou ... AI ... ou ..." When you inhale, gently say "ou ... AI ... ou ..." when you exhale) or count every time you exhale and inhale, so as to focus on breathing, inhale slowly and count to five; Exhale slowly and count to five. If you find yourself absent-minded, slowly pull your attention back and refocus on breathing or the object you are looking at.