First, the complete breathing method
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, yoga shells.
Lie on your back, lift your upper body, put your hands around your left knee, draw your legs closer to your body, keep your nose close to your knee, and lift your right leg slightly off the ground for 10 second, then switch legs and keep it the same as 10. Repeat 10 times as a group.
Note: don't hold your breath during the action. Squeezing the abdomen is very beneficial to expel flatulence in the abdomen, and it can also * * * your internal organs.
Precautions:
1, avoid doing it immediately after meals, at least one hour after meals.
2, avoid strenuous exercise or do it immediately after taking a shower, which will have a burden on the heart, usually after a rest of 20 to 30 minutes.
3. Avoid doing it after drinking or being drunk, and do it after being fully awake.
4. If you are injured or sick (go to the hospital regularly or take medicine for a long time), you must get the doctor's approval before you can practice.
5, after a serious illness or surgery, you need to be approved by a doctor before you can practice.
Tip: The above is my recommended yoga diet. Come and study.