How to practice health yoga in summer 1 and toe exercises?
Put your hands together, move one foot to the groin of the other, and then squat down slowly. Then put your hands on the ground to keep your body balanced. Finally, he squatted down on one foot, then raised his heel and knew how to balance with his toes.
Step 2 Meniscus
Straighten your arms, and then slowly bend to your side. When doing actions, you can do them in front of the glass, so that you can see your actions clearly and correct them in time if you find any mistakes. When doing movements, pay attention to chest and abdomen, keep your arms close to your arms and keep breathing smoothly.
3. Camels
Kneel on your knees, bend back and see what you can do according to your own situation. Can't be forced. But to control yourself, try to look back, with your hands on your heels and your knees at right angles.
4. Habitat Eagle
The same hands and feet, if you wrap your right hand around the back of your left hand, then your right leg should also be wrapped around the back of your left leg. I want you to twist yourself and stand for a minute.
5.cobra
Get down on the ground and try to hold your head up, like a cobra. Don't think this is a relaxing action, in fact, it is very difficult to do.
6. Stand on one foot with your head and knees.
Feet should be suspended and straight, and hands should touch feet. If your ligaments are tense, you will find this action extremely difficult. In the first few times, you can ask others for help and try to complete this action. But the degree of completion should be based on personal ability, and it is not necessary to pursue it for too long.
The healthiest yoga process in summer 1, breathing
When you do these movements, your abdomen will contract when you breathe through it. Try not to wear too tight clothes to practice. Try to inhale or exhale &; Mdash& ampmdash Breathe until you can't breathe, breathe until you can't breathe. The whole breathing process should be deep, long and slow. You can exhale through your nose or mouth, but try to inhale through your nose.
Step 2 lie flat
Legs together, heels off the ground, palms on the ground. Then straighten your instep and focus on your feet. Inhale slowly and deeply through your nose, feel your abdomen bulge slowly, hold your breath for a few seconds, exert strength on your waist and abdomen, lift and bend your right leg as close as possible to your chest, hold your right knee tightly with your hands, and focus on your waist and abdomen.
3. Exhale slowly through your mouth and feel your abdomen sink.
Open your right arm upwards, and stretch it over your head. Hold your right knee down with your left hand, twist your body to the left, relax your shoulders, head to the right, hold your chest and abdomen, fully stretch your chest muscles and thymus, and then exert force on your abdomen, with the support point at your crotch. This action can also effectively prevent sagging breasts.
4. Inhale slowly and heavily through your nose again.
Feel the abdomen bulge slowly, hold your breath for a few seconds, put your right leg back on the floor and return to the original action. Put your arms on your sides, straighten your legs, put your feet together, land on your heels and exhale. This action requires the rest of the body to relax, but the abdomen is always tense.
5, lie flat, feet together, feet close to the ground, palms pressed to the ground.
Then tighten the instep and focus on your feet. Inhale like the previous movements, press the waist and abdomen hard, lift and bend your left foot, get close to your chest as much as possible, hold your left knee tightly with your hands, and focus on your waist and abdomen.
6. Exhale slowly through your mouth and tighten your abdomen.
Open your left arm upward, stretch over your head, press your left knee down with your right hand, twist your body to the right, relax your shoulders, head to the left, hold your chest out and abdomen, and fully stretch your chest muscles and thymus. At this time, your abdomen is stressed, and the support point is in the crotch.
Practicing yoga has eight benefits to the body: flexibility.
The first impression of yoga is to enhance flexibility, which is an important part of good health.
Yoga can help us relax our muscles. If your muscles are too stiff, it will increase the pressure on your joints.
2. Muscles and postures
Exercising muscles can not only make people have a better figure, but also prevent arthritis and back pain. The balance between strength and flexibility can be achieved through yoga practice.
Your head is like a bowling ball. It's big, round and heavy. If you move a few inches forward, the muscles in your shoulders, neck and back will be tense. After a long time, it will not only lead to muscle fatigue, but also cause bone and joint inflammation in the neck and back spine.
3, joints and spine
Your desire to exercise, they are like sponges. Only when you squeeze them will they absorb new nutrients.
Yoga can stretch and twist by practicing some movements, which can help us promote the movement of joints and spine.
4. Bones
Many studies have shown that weight-bearing exercise can increase bone strength and prevent osteoporosis. Many movements in yoga require you to support your weight.
For example, the upper dog type and the lower dog type strengthen the arm bones that are most prone to osteoporosis.
5, blood circulation and lymphatic system
Yoga can promote blood and lymphatic circulation. When twisting the body, venous blood is squeezed out from various organs; When relaxing, fresh arterial blood flows back to the organs.
Inverted posture promotes the blood return of lower limbs to the heart. When you contract and stretch your muscles and move your organs to pose in various yoga postures, lymphatic circulation is also promoted, which can improve people's immunity, resist inflammation and remove the garbage produced by cells.
6. Heart and blood pressure
Yoga can lower your heart rate at rest, increase your endurance and increase your maximum oxygen carrying capacity during exercise. A study published in the famous magazine "The Lancet" showed that after three months of persistent exercise in Savasana posture, the systolic blood pressure decreased by an average of 26 and the diastolic blood pressure decreased by an average of 15.
7. Cortisol
Yoga can lower cortisol levels in the body. Under normal circumstances, adrenal glands secrete cortisol to cope with emergencies and temporarily improve immune function. However, maintaining a high level of cortisol for a long time will affect memory and may lead to permanent degeneration of the brain.
In addition, excessive cortisol is considered to be related to depression, osteoporosis, hypertension and insulin resistance.
8. Emotion
Studies have shown that practicing yoga for a long time can resist depression, make people feel happier and improve their immunity.
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