Simple yoga moves, clearing the intestines and detoxifying. In autumn, the body is prone to fatigue and loss of appetite, and it is easier to accumulate toxins. If you don't pay attention to clearing the intestines and detoxifying, it is easy to deform your body. Let's share with you a simple trick of clearing the intestines and detoxifying yoga!

Simple yoga moves 1 1, skyscraper style.

Stand up straight with your feet shoulder-width apart. When inhaling, slowly raise your arms over your head, straighten them, cross your hands, and raise your wrists and palms. When exhaling, your arms drive your upper body to bend slowly until your body is parallel to the ground. ...

The effect of pranayama: the upper body and waist and abdomen are fully relaxed, and the toxins accumulated in the body are removed between breathing and breathing.

Tip: Ask your body to feel stretched and open, and adjust your breathing reasonably.

2. Wind-blown tree style

Stand up straight with your feet together and your arms at your sides. When inhaling, slowly raise your hands 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 for a few seconds and repeat this action on the other side.

The role of pranayama: promote blood circulation in the body, and regulate toxins accumulated in the body for a long time through yoga practice on the left and right sides.

Tip: put your legs together, lift your toes and fully spread your left and right sides.

3, waist rotation

Stand up straight, separate your feet, inhale, raise your arms above your head and cross your hands; Turn your wrist, palm up; Exhale and slowly bend your arms with your upper body until your body is parallel to the ground.

The role of pranayama: while doing exercises, regulate the rhythm through reasonable breathing and promote intestinal peristalsis.

Tip: Don't bend your legs when your upper body leans forward. If your upper body can't be completely parallel to the ground, do your best. Don't push yourself too hard when you practice for the first time.

4, snake twist

Lie on the ground, put your palms on the ground, put your chest flat on both sides, inhale, and lift your body with your hands until your arms are completely straight; Exhale, turn your body to the left and back, keep your eyes on your heels for a few seconds, and repeat this action on the other side …

Effect of pranayama: Regular practice of this movement can regulate the spirit, slow down the feeling of physical fatigue, and promote the digestive tract and eliminate toxins while lifting and twisting the upper body.

Tip: Keep your arms as straight as possible, keep your legs and lower body relaxed, and feel that your exercise strength is in your upper body.

Simple yoga moves to clear intestines and detoxify 2 1, bridge type

This kind of yoga action can effectively train the muscles of the buttocks and legs, increase the blood supply to the brain, effectively strengthen the abdominal muscles, lift the buttocks and tighten the thigh muscles, and effectively improve gynecological diseases for women.

Analysis of bridge action:

(1) Take out the yoga mat, spread it on the ground, and lie on your back. Bend your legs, step on the ground with the soles of your feet, grab your ankles with your hands, and slowly approach your hips with your heels.

(2) Grasp the ankles with both hands, and slowly push the hips and chest upward. The higher the waist and hips, the better. If you can't grasp your ankle with your hands, you can use a towel and your hips must be tightened. If there is no way to complete this action, don't continue the following action.

(3) Let go of your ankles with both hands, put them on the ground in parallel, and put your fingers under your hips. Remember, shoulders, head and arch are the support points.

2. About dogs.

This action is very similar to that of cobra pose. As long as cobra pose's head, neck, shoulders, chest and abdomen are off the ground, the upper dog's hips and legs are also off the ground.

On the dog posture, only the palm and instep are the support points in the whole movement. Do you think it is more difficult than cobra pose? Actually, it's only a little harder than cobra. Believe in yourself.

(1) prone. Legs extended backwards, toes pointed backwards. Straighten your arms, with your forearms relatively perpendicular to the floor.

(2) Inhale, push your hands firmly to the ground, then fully stretch your arms when inhaling, and at the same time lift your upper body and tighten your leg muscles, so that your legs are straight and your knees are off the ground.

(3) Clamp the hips, but don't make them stiff. Keep your legs straight and your knees tight. Be careful not to put your knees on the ground. The weight of the body should only be placed on the toes and palms.

(4) Stabilize the shoulder and adducte the scapula. Stand up the sternum, but avoid the ribs moving forward, or the sacrum will be stiff. Look straight ahead or look up slightly.

(5) This posture is a fixed posture in sun worship, but you can also practice this posture alone and keep breathing naturally for 15-30 seconds.

3. Wood board type

If you want to practice the vest line that everyone envies, then flat support is a good choice. Flat plate support can exercise the whole body muscles, arm strength, leg strength and abdominal strength.

Lie prone on the yoga mat. Bend your elbows, fingers apart, toes forward, toes touching the ground. Raise your head, look straight ahead, don't bend over, don't hunch over, put away your shoulder blades and let your shoulders bear the strength. Hold 1 min. Rest. Keep breathing steady.

4. crutch type

You can practice yoga asana easily with any tool, just like this yoga enthusiast. Walking stick yoga can be placed on the ground or on the kitchen cupboard. Is yoga everywhere? Yoga asana practice will not be unable to continue because of the limitation of the venue!

It is impossible to be lazy. Come on, come on, keep trying.

When you enter in a sitting position, your hands naturally hang down at your sides. Straighten your legs, put your feet forward, spread your five toes to stretch your spine, and don't hunch over. Hold your palms on the ground, slowly leave the ground, put your weight on your hands, and exercise your shoulders and arms. 30 breaths, rest 10 breaths, do it again.

5. Down Dog Style

If you want to practice yoga well and lay a good foundation of yoga, then this downward dog pose must be done well, which is the foundation of yoga. To test whether yogis are qualified, standing posture and dog posture are their standards.

Lie prone on the yoga mat, hold your body with your hands, slowly straighten your feet back and lift your hips. Beginners can bend their knees and do half-dog pose. That is, the knees bend forward to reduce the difficulty. The spine must be straight and cannot bend or collapse.

6, supine legs

Regular practice of supine leg yoga can strengthen core strength and relieve flatulence in the stomach, which is the best posture to reduce abdomen.

Of course, people with lumbar diseases must pay attention to their posture when practicing. If they don't pay attention when practicing, it may be counterproductive.

Remember to warm up before you start, so that you can practice supine leg lifting yoga. People with lumbar muscle strain should be more careful when practicing. This pose must not be placed at the beginning of yoga practice.

Lie on your back on the yoga mat and put your hands on your sides naturally. Tighten your legs and extend upward, with your legs at a right angle to your body. For beginners, you can lower the requirements and not form a right angle. Keep breathing for 30 times, slowly put it down, take two breaths and do it again. Repeat 10 times.

Note: When practicing, you must remember not to lift the lumbar spine. It is not recommended for girls with poor lumbar spine to practice such difficult movements as 60 degrees.

This is yoga that can not only exercise, but also cleanse the intestines and change the bowels. You must remember to practice often.

Yoga needs more practice, and correct practice can slowly see the effect. Yoga is a long-term exercise.