Action bow of yoga for constipation
Efficacy: It can strengthen abdominal strength, increase abdominal pressure, promote gastrointestinal peristalsis and excrete feces.
Step 1: Get down on the ground and grab your ankles with both hands. When inhaling, slowly lift your feet.
Step 2: Exhale and tilt your head backwards, keeping your head and feet as high as possible. After taking two deep breaths, the body inhales downwards, exhales to relax the arm, returns to the initial action, closes the eyes and adjusts the breathing.
rotary type
Efficacy: it can strengthen internal organs, enhance blood flow and abdominal compression, and has a significant effect on treating constipation, headache and physical fatigue.
Step 1: Legs are shoulder-width, hands and fingers are crossed, and then extend upward over the top of the head in turn, and continue to push upward. At this point, please look at the back of your hand.
Step 2: While exhaling, bend the upper body to the left and then downward.
Step 3: Keep your hands close to the ground and take a deep breath 1 time. Then exhale, and the upper body bends to the right and then goes up. Don't bend your arms and legs in this process. Switch sides, the whole set of actions is repeated 3-5 times.
Pigeon type
Efficacy: This action can stretch the abdomen, promote the blood flow in the pelvis, and help to eliminate the fat in the ribs.
Step 1: Sit down and stretch your left leg back as far as possible.
Step 2: Hold your left foot with your left hand and exhale. Keep your posture and take a deep breath, and pull your left foot to your side every time you exhale until you reach the limit. Then repeat the other side.
Pelvic type
Efficacy: This action can promote the excretion of intestinal waste, accelerate the circulation of qi and blood, and promote the secretion of female hormones, which has a good effect on treating infertility and dysmenorrhea.
Step 1: Sit barefoot face to face, and cross your hands to pull your feet to your body, with your knees touching the ground.
Step2: Keep your waist straight, keep your upper body straight when inhaling, and then go down, so that your abdomen is as close as possible to the soles of your feet and feel the squeezing of your abdomen.
Step3: Keep your chin, chest and abdomen as close as possible to the ground, tighten your anus at the same time, and stop breathing for 2-3 times. When inhaling, lift the upper body to end the action.
Gas extraction type
Lie flat, bend your knees, and put your hands around your feet. Inhale, head off the ground, hold hands tightly, exhale and let your head touch your knees, and take a deep breath. After recovery, you can use the supine position to relieve the whole body and adjust your breathing.
Note: Tighten the muscles of hips and thighs. Shallow breathing is normal, please don't hold your breath. Keep your ankles straight with your hands. Body on the ground, forehead on the ground, palms down, legs together. Bend your knees with your legs and grab your ankles with your arms back. Inhale, lift your upper body and feet with the strength of your back and abdomen, expand your chest forward, straighten your elbows, press your ankles, tighten your hips slightly, and extend your legs upward. Keep breathing 10 ~ 20 seconds.
The construction of skyscrapers
The skyscraper stands upright with feet shoulder-width apart. When inhaling, slowly raise your arms over your head, straighten them, cross your hands, and put your wrists and palms up. When exhaling, your arms drive your upper body to bend slowly until your body is parallel to the ground. Inhale again, slowly raise your hands, and when exhale, separate your hands and fall to your sides.
The wind blows the tree upright.
The wind blows the tree upright, with feet together and arms at your sides. When inhaling, raise your hands slowly over your head, cross your hands over your head and raise your heels at the same time. When exhaling, the upper body bends from the waist and tends to the right. Hold it for a few seconds and straighten it when inhaling. Exhale to the left and inhale straight.
lie prostrate
The snake's abdomen is twisted, the palm touches the ground, and the sides of the chest are flat on the floor. Inhale and lift your body with your hands until your arms are completely straight. Exhale for a while. Inhale, turn your head to the right, and look at your left heel when exhale. Hold it for a few seconds. Inhale, turn your head to the left, and look at your right heel when exhale. People with better physical conditions can try to look at their backs.
squat
Kneel down and put your hands on your knees. Bend your left knee and put it on the ground. Turn right when inhaling, and put your chin on your shoulder and look behind you when exhaling. Inhale and return to the squat position. Exhale, bend your right knee and do the same on the other side. Drink water quickly after the above actions.
Rollover type
Bend your knees and lie on your back, put your hands on your sides, your stomach and legs are at 90 degrees, and breathe in through your nose. Exhale through the mouth, turn your face to the right, turn your knees to the left, and restore your nose when inhaling, each time 10.
V balance type
Sit on the ground with your back straight, eyes straight ahead, knees bent, hands akimbo. Hold your thighs tightly, keep your calves off the ground, lean back and forth, and your body is V-shaped. Keep breathing and stay for 30 seconds.
Torsion of sitting posture
Sit up straight, legs straight, right foot across left foot, hands under hips, arms and back straight. Press your left hand gently on your right leg, exhale, twist your waist to the right, and do it in the opposite direction/kloc-0 times.
Why can yoga treat constipation? Lack of exercise is easy to constipation.
One is constipation caused by poor blood circulation and poor gastrointestinal peristalsis. People who are sedentary or lack of exercise are often prone to constipation. Lack of exercise is one of the important causes of constipation, and proper exercise can relieve constipation.
Gastrointestinal peristalsis and constipation
Bad diet and living habits can also lead to constipation. Students and office workers who need to sit for a long time are troubled by constipation. Cold weather reduces exercise and is prone to constipation. Indoor yoga can help you, increase exercise, promote gastrointestinal peristalsis, make your bowel movements smoother, and expel toxins at the same time.
The magical function of yoga 1. Prevention of chronic diseases
Don't think that only muscles and bones will be tired. The fatigue of the outer body can be relieved by hand massage. In fact, human organs will also feel tired. Massage the internal organs of the body through various postures of yoga can not only promote blood circulation, stretch stiff muscles and make joints flexible, but also balance the secretion of glands in the body and strengthen nerves. Of course, chronic diseases will also be isolated from you.
Second, eliminate tension and fatigue.
People who stand or sit incorrectly, or who have been in a state of mental tension for a long time because of work or life pressure, are naturally better than? Ordinary people are more likely to feel tired or tired, which will make their breathing abnormal. Yoga breathing method, through conscious breathing, eliminates waste gas and virtual fire in the body and eliminates tension and fatigue.
Third, massage the internal organs
Yoga abdominal breathing can improve visceral function, promote and coordinate the functions of circulation, digestion and endocrine system, and calm the nervous system.
Fourth, stay young.
Yoga's complete breathing can control the body, make the body in a good health state, and then promote spiritual activities; Yoga can also make people feel happy all the time, input the vitality of life into the body and keep people young forever.
Five, lose weight
Yoga to lose weight is to fundamentally transform people's physique. Obese people, mostly overeating, exercise more abdominal posture, can make abnormal appetite return to normal. In addition, the cause of obesity may be weak will. Through yoga training, you will have stronger control in the face of the temptation of delicious food. In addition, obesity caused by endocrine disorders or other gynecological reasons can of course be controlled by various postures of yoga.
Sixth, train attention.
There is excess energy in the human body, which will cause inattention if it is not released. Persistently practicing yoga can make people concentrate on one thing and make the body act according to the inner will. So the natural spirit can be concentrated.
Seven, let the heart light up.