Yoga relieves stress, and sedentary office workers and student parties need exercise. During the exercise, we should also pay attention to replenish water and arrange the exercise time reasonably. Some exercises are not suitable for everyone. Here, I will show you the benefits of yoga in relieving stress.

Yoga exercises to relieve stress 1 1. Rabbit style

1, kneeling posture, hips sitting on the heel, hands naturally leaning on the side.

2. Put your hands on the floor next to your knees and bend your upper body forward until your forehead touches the ground gently.

3. Hips are raised away from heels, and the head touches the ground from the forehead to Baihui point in the center of the head. This action can not only massage the head, promote blood circulation, but also be a good exercise before going to bed, but please don't use excessive pressure. Remember that any action is to help improve your health, not to make yourself sick.

4. After that, go back to Action 2, and you can relax your hand' straighten it, rest for a while and then get up slowly.

Efficacy: Stretch the spine to the maximum, nourish the spinal nerves, maintain the flexibility and elasticity of the spine, promote digestion, treat colds and chronic tonsillitis, benefit the thyroid and parathyroid glands, and stretch the scapula and trapezius muscles.

Note: Patients with hypertension and cerebral thrombosis are not suitable for practice.

Second, King Kong kneels forward.

1, sitting posture, hips on heels, standing up and upper body, hands and arms on thighs to prepare. If you feel pressure in your legs or knees, your hips can't sit on your heels. You can sit on a rolled towel.

2. Lift your hands up and bend your upper body forward slowly until your forehead is lighter than the ground. The action of bending forward helps to stabilize the idea of floating and make your mood calm.

3. Stay for several rounds of breathing, and try to extend your hands as far as possible every time you exhale, even if it is only one centimeter. Get up slowly after the end.

Third, the skyscraper style

1. Stand with feet apart or together for 4 to 6 inches.

2. Gaze at the object in front of you, raise your arms above your head and palms up.

3. Look up at your hands, lift your heels, feel that you are pulled up and fully stretch your body.

4, the heel slowly landed.

Efficacy: This pose helps to build self-confidence, help to face depression, relieve arthritis and adjust the arrangement of the spine.

Fourth, the wind blows trees.

1. Stand with your feet together.

2. Gaze at the object in front of you, raise your arms above your head and palms up.

3. Look up at your hands, your whole body is completely stretched, and you feel pulled up.

4. Lift one arm, extend over the top of the head along the ear side, and bend the body to the arm side perpendicular to the body side.

5. Keep breathing, and you can strengthen lateral stretching every time you exhale.

6. Change the other side and keep breathing for ten times on each side.

Efficacy: This pose helps to build self-confidence, help to face depression, relieve arthritis and adjust the arrangement of the spine, and at the same time strengthen lateral stretching and lengthen the muscle lines of the arm.

Five, trees.

1. Stand in the mountain style, bend your right leg, put the heel of your right foot on the root of your left thigh, put the sole of your foot on your left thigh, with your toes down, open your hips and be flush with your back.

2. Keep your left leg balanced, put your palms together, and raise your arms straight above your head.

3. Keep your eyes on the front, breathe smoothly, keep your balance better, hold this position for a few seconds and take a deep breath.

4. Exhale, put down your arms, separate your palms, straighten your right leg, return to Yamagata, and repeat the same action with the other leg.

Efficacy: This pose enhances leg muscles and sense of balance, and effectively relieves stress.

Precautions: Beginners can adjust the position of bent legs and hands according to their own situation, and put their feet on the knees, calves or ankles of upright legs, but they must open their hips. Put your hands together on your chest.

When strengthening asana training, you can try to close your eyes, concentrate on your hands, and keep a steady breath to balance your body. Gradually increase the practice time.

2 9 Simple and effective yoga exercises relieve stress.

I. baddha konasana

Posture: Sit on the bed with knees bent and feet facing each other. Grasp your feet with both hands, straighten your spine and keep your heels close to your perineum. Inhale, raise your head and stretch your spine. Exhale, lean forward, keep your forehead as close to the bed as possible, and keep breathing normally for one minute. Try to keep your knees close to the bed. After the action, straighten your legs and shake to relax.

Function: Keep kidney, prostate and bladder healthy. At the same time, it is also very beneficial to women, which can regulate irregular menstruation, regulate menstrual flow, relieve dysmenorrhea and promote normal ovarian function.

Second, the posture of the hill.

Posture: Sit cross-legged, keep your upper body straight, put your hands on your knees, inhale, raise your hands above your head, open your fingers as far as possible, keep your palms forward, and keep your eyes fixed. Exhale, pull your hands back as far as possible, hold your chest out and hold this position for 7 seconds. Return your hands and repeat this action for 5 times, 7 seconds each time. Exhale, slowly put down your hands and return to the starting position.

Function: It can stretch hands and promote blood circulation. Open your five fingers as far as possible, which can activate the brain nerves, eliminate tension and improve your attention.

Third, through the Woods

Posture: Stand upright, legs together, hands drooping naturally. Shift the center of gravity to the left foot and bend the right knee so that the calf is as close as possible to the thigh and the sole of the foot is facing up. Grasp your right foot with both hands and put it at the root of your left thigh. Loosen your hands, raise your hands to your chest, put your hands together and keep breathing naturally. Keep a balance and stick to it for as long as possible. Repeat the above process with the other leg.

Function: Let practitioners get rid of distractions, concentrate, calm people down and tap their highest potential. It can strengthen and stretch leg muscles and improve the balance ability of practitioners.

Fourth, the spine is twisted.

Posture: Place the left leg on the right hip, and the right foot across the left knee, so that the right foot is placed in front of the left knee. Stand up straight and sit on the bed. Inhale, lift your arms horizontally and stretch your spine. Exhale, twist your abdomen, shoulders and head to the right, and put your hands together on your chest. Breathe normally and look to the right rear. Keep the spine straight and balanced when rotating.

Function: It can quickly eliminate backache and lumbocrural pain caused by sedentary. In torsion, it can strengthen neck muscles, liver and spleen, effectively relieve shoulder and neck fatigue, correct bad postures such as hunchback and shoulder buckling, and nourish the nervous system.

Five, fingerprint wake-up type

Posture: Choose a meditation posture and straighten your back. Inhale deeply, tighten anus, bend elbows, put your hands in front of your face, press your thumb on the left and right ear holes, press your index finger on the left and right upper eyelids, press your middle finger on the left and right nostrils, press your ring finger on your upper lip and press your little finger on your lower lip. Block all the holes, hold your breath, slowly increase the time to stop breathing, and stimulate your nerves.

Function: This posture massages the face, so that the eyes can rest and the hearing ability of the practitioner can be improved. It can also keep hormone balance in the body and keep endocrine working normally, so as to improve the attention of practitioners, control their mentality, suppress anger, anxiety and excitement, eliminate anxiety and depression, and make them feel happy.

Six, cat stretching

Posture: Support the bed with both hands and knees, keep kneeling and relax your back. Inhale, sink your back and look up at the ceiling. Exhale, arch your back, push up your spine, look down at your abdomen, and put your chin against your collarbone. Repeat the whole set of movements for ten rounds. Pay attention to breathing, slow down, and the effect is more obvious.

Function: Soft and elastic spine, reduce waist fat, beautify hip shape, strengthen abdominal blood circulation and relieve back pain. Treat dysmenorrhea and correct irregular menstruation.

Seven, lizard style

Posture: knees together, kneeling on the bed, upper body leaning forward, chest and abdomen sticking to legs, forehead sticking to the bed. Inhale, raise your head, slide your arms forward and straighten your arms. Exhale, stick your chest and chin on the bed as much as possible, tilt your hips and stick your armpits on the bed as much as possible. Breathe gently 10- 15 seconds. When moving your body, keep your arm muscles tight, shift your weight to your chest, relax your shoulders, and keep your chest on the ground. Always keep your thighs perpendicular to the ground.

Function: Relieve physical fatigue and remove excess fat on shoulders. Correct hunchback, buckle shoulders and beautify shoulder line. Improve constipation.

Eight, the legs are stretched back.

Posture: Sit on the bed, legs straight, feet close together, hands on toes. Inhale and straighten your spine. Exhale, bend your elbows, stretch your upper body forward, and keep your chest and abdomen close to your legs. Breathe normally and keep it for at least one minute. Pay attention to keep your feet straight and your abdomen, chest and forehead as close as possible to your legs.

Function: It is very beneficial to abdominal organs, strengthening kidney, activating the whole spine and improving digestive function. At the same time, it can massage the heart and promote blood circulation in the lower body. Nourish the reproductive system and improve sexual control.

Nine, sitting angle type

Posture: Sit down, straighten your feet, slowly spread your legs to the limit, and straighten your knees as much as possible. Inhale, stretch your arms up and stand up straight. Exhale and slowly stretch your arms and upper body forward. Stick the abdomen, chest and chin on the bed surface in turn. Hold this position for about 4 to 12 breaths or more. During the whole process, the spine must be kept stretched.

Function: Adjusting the skewed pelvis has obvious waist slimming effect, which helps to open the leg ligaments, tighten the leg muscles and beautify the leg shape. Change the symptoms of irregular menstruation. Long-term practice can also make the skin delicate, smooth and full of vitality.