1, sit down.
2. Put one hand on the abdomen and pay attention to breathing.
3. Take a deep breath, breathe slowly, let the air fill the lungs, the lungs press down the diaphragm, the abdomen protrudes, the chest expands, and the shoulders are slightly lifted; Then, exhale slowly, shoulders droop, chest retracts, diaphragm returns to its original position and abdomen retracts.
4. Breathe for air once and repeat 5- 10 times.
Efficacy: It helps to inhale more oxygen, increase the oxygen content in the blood and accelerate metabolism, thus making you energetic and focused.
Second, the butterfly style (also known as auspicious style)
1, sit upright and keep your legs together and straight.
2, legs apart, heel inward, as close as possible to the body.
3. Grab your feet with both hands and beat the floor with your legs up and down, like a butterfly spreading its wings and flapping its wings; Keep breathing naturally during the action.
4. You can also press your knees with your hands to help your legs hit the floor.
Efficacy: improve the problems of poor blood circulation and cold hands and feet caused by sedentary office, little exercise or stiff body after middle age; Women often practice this formula, which can relax bones and joints and improve menstrual disorders.
Third, stand at right angles.
1, stand with your legs together.
2. Inhale, raise your arms and raise your head.
3. Thumb, exhale, and the upper body leans forward parallel to the ground.
4. Inhale to control posture, and exhale to naturally relax the upper body.
Efficacy: promote blood circulation and improve cold hands and feet.
Fourth, cobra pose.
1, get down on the ground and relax; The lower palate touches the ground; Keep your hands close to your chest and palms on the ground; Legs together, feet behind the ground.
2, inhale, slowly raise your head, nape of the neck, navel, abdomen landing, hands relaxed, into a "half snake" shape.
3. Continue to inhale, straighten your arms slightly, lift your upper body, relax your shoulders, neck, navel and lower abdomen, and look up at the ceiling.
4. Relax your arms, slowly put down your body, touch your chin, put your hands on your sides and breathe evenly.
Rest for 30 seconds, and then do the action again. Repeat this operation for 5- 10 times.
Efficacy: strengthen cardiopulmonary function, enhance breathing and prevent colds.
Five, eagle claw type
1, stand with your legs together.
2. The knees are slightly bent.
3. Lift the left leg, cross the right knee, and hook the left leg with the right calf.
4. Inhale, bend your fingers into talons, exhale, push your arms to both sides, lean forward and keep breathing evenly.
5. Change the right leg over the left knee, hook the left calf, and repeat the above actions. Left and right as a group, repeat 5- 10 times.
Efficacy: Promote systemic blood circulation and improve cold hands and feet.
Six, torsion type
1. Stand with your feet parallel to shoulder width and keep breathing naturally.
2. Put your right hand on your left shoulder, push your body to the left rear, and naturally swing your left hand to the right rear.
3. Put your left hand on your right shoulder, push your body to the right rear, and naturally throw your right hand to the left rear.
4. Repeat 2-3 movements and rotate the body continuously 10-20 times.
Efficacy: promote metabolism, boost spirit and improve sleepiness; Adjust spine skew, strengthen spine and correct posture; Improve constipation and indigestion.
Seven, fish style
1, lie flat on the ground, straighten your legs and breathe naturally.
2. Lift your upper body, put your elbows on the ground and put your hands next to your hips. Raise your head, stretch your neck until your head hits the ground, and keep this posture 10-20 seconds.
3. Inhale, put your hands together, reach over your head, and try to touch the ground with your fingers. Keep breathing evenly.
4. Continue to inhale, try to raise your legs together to the limit and keep breathing evenly.
5. Hold your chest slightly, raise your head, and slowly level your body and head.
6, yoga rest: lie flat, head, neck, body in a straight line, chin slightly retracted, legs open shoulder width, palms up, flat on both sides of the body; Relax completely, breathe well and stay awake.
7. After resting for 30 seconds, do the action again. Repeat this operation for 5- 10 times.
Efficacy: exercise the flexibility and strength of the waist, and eliminate wrinkles in the neck.
Introduction to yoga
1. Try to find a quiet place with suitable temperature, and it is ideal to practice in the same place often. Spread a mat or blanket on the ground to avoid physical injury. Try not to have furniture or other obstacles around, otherwise it will hinder the freedom of the body.
2, wearing loose natural fabrics, barefoot is best. You'd better take off your jewelry and watches and wear tight clothes. Soft-soled cloth shoes can be worn at this time of winter.
3. Warm up before any exercise to avoid sports injuries, and yoga is no exception. You can do yoga to worship Japanese style.
4, accompanied by fitness yoga music or light music during practice, can improve the interest of practitioners, but also can make nerves more peaceful and mind more peaceful. Of course, you should pay attention to lowering the volume when practicing.
The ideal time to practice yoga is after getting up or before going to bed, of course, as long as it is convenient for you to practice at any time. It is more appropriate and scientific for yoga practitioners to eat at least 3-4 hours before practice and 1 hour after practice, but it is also possible to drink a cup of liquid food if necessary.