1. Sit in the first half of the chair, feet together, arms flat in front of your body shoulder width, fists lightly touching; Keep your arms level, slowly turn your body to the left, keep it for about 30 seconds after turning to the maximum, and then slowly pull back and face forward. Do it on the other side and repeat the action 20 times.
2. Sit in a chair, with your feet together, your upper body straight, your right hand akimbo, your left hand raised and stretched to the right until it reaches the maximum, take a deep breath, hold your chest out and abdomen, keep your posture for a few seconds, and then recover. Then do it on the other side and repeat it 20 times.
3, prone, try to make the waist and hip bones close to the floor, adjust breathing, pull the scapula, drive the spine and buttocks to lift up, straighten the right leg up, perpendicular to the floor, breathe with abdomen, try to stick to the limit, and then slowly return to the prone position. Repeat this action for 5- 10 times.
4. Lie on your back on the floor, put your feet together, lift slightly, stretch your hands forward in parallel, keep them parallel to the ground, and tuck in your abdomen. At the same time, lift the upper body off the ground, take a deep breath, hold it for 5 seconds, and return to the initial state. Repeat many times. Simply put, it is a version that is deformed from both ends, but it is better to pay attention to abdominal breathing with yoga.
5. Lie flat and keep your toes straight. Hold your left knee tightly with your hands, straighten your upper body, straighten your left leg at a 45-degree angle, and straighten your toes. Use abdominal strength correctly and keep your body balanced. Adjust breathing, bend left and right legs alternately, and repeat 10 times. Note that this action does not mean that the upper body is not moving, but that it should be lifted as much as possible, and it is appropriate to keep 1-2 minutes for each action. Of course, we should also decide according to our own actual situation and try our best to stick to it.
6. Lie on your back on the floor with your legs together, lift your calves and feet, put them on a chair, bend your arms together and lift them to your chest. Slowly lift your upper body until your elbow touches your knee, keep your posture for 2 seconds, and then lie on your back on the floor. Repeat the action 20 times. It's a bit like sit-ups, but it definitely requires more abdominal exercise than sit-ups. Those who can't do it can try to get up and do it several times. Be sure to pay attention to the rhythm of breathing.
7. Stand with your feet naturally separated, hands akimbo, lift your left leg and bend your knees to be parallel to the ground. Then, inhale, hold your head up, hold your chest out, and hold your abdomen for 5 minutes, then change your legs and repeat the action. The key is to pay attention to breathing and keep balance.
8. Stand with your feet apart, bend your elbows and clench your fists at your ears, retract your elbows inward, lift your left leg forward, bend your knees until your thighs are parallel to the ground, hold for 5 seconds, retract your arms and thighs, and return to the initial state. Repeat 20 times when changing sides. The main points are the same as above.
Matters needing attention
Note that relaxation exercises must be done before and after yoga, that is, lying flat on the mat to do abdominal breathing and meditation exercises, especially after yoga.
Abdominal breathing attention:
First, take a deep breath and breathe slowly for a long time.
Second, inhale through the nose and exhale through the mouth.
Third, inhale and exhale for about 15 seconds. That is, breathe deeply (abdomen) and hold your breath for 3-5 seconds 1 second, then exhale slowly (abdomen) and hold your breath for 3-5 seconds 1 second.
4. 5- 15 minutes each time. Do it for 30 minutes.
Fifth, people with good health can hold their breath for a long time and try to slow down and deepen their breathing rhythm. People in poor health don't have to hold their breath, but they should take in enough gas. Practice 1-2 times a day, sit, cross, walk and run until it is slightly hot and sweaty. Try to inflate and deflate the abdomen 50- 100 times. If oral liquid overflows when breathing, you can swallow it slowly.