1, big worship style: at first, kneel, arms straight up close to ears, palms folded. When the upper body begins to bend forward, exhale slowly until the tip of the nose and forehead touch the ground. Hold this position, hold your breath for eight seconds and start inhaling. At the same time, your upper body returns to its original position and your arms are put down. Repeat the exercise eight times.
2. Yoga body print: Sit in a simple sitting position, put your hands behind your back, hold your left wrist with your right hand, and exhale when your upper body slowly bends forward, until your nose tip and forehead touch the ground, hold your breath for eight seconds, and start to inhale, while your upper body returns to its original position. Repeat the exercise eight times.
3. Snake posture: First, take a prone posture and put your hands on both sides of your head. When the upper body is lifted, inhale, support the body with your palms, hold your chest, keep your eyes on the ceiling, hold your breath for 8 seconds, and slowly return to your original prone position when exhaling. Repeat the exercise eight times.
4, difficult to stretch back: supine, arms straight to the head, arms close to the ears, when exhaling, the upper body is lifted, and the upper body continues to bend forward until the face is buried between the knees, the legs should be straight, and the thumbs should be held with both hands. Hold this position, hold your breath for eight seconds, slowly return to the original prone position when inhaling, and repeat the exercise eight times.
5, locust style: prone, arms up to the waist, palms up, raise your waist and legs, and make fists with both hands at the same time, keep this position for 30 seconds, you can breathe freely. Maman, put your legs down, return to your original position and repeat the exercise four times.
6. Laying a corpse: Lie quietly and imagine that you are dead. Like a corpse, put your hands completely relaxed on the ground. The time is not necessarily two to ten minutes.
Practice the above asana according to your own situation. The main purpose of practicing yoga posture is to talk to your body. So don't emphasize that your posture is not in place. It depends on whether your body and mind are in a state. The venue for practicing yoga needs air circulation. Clothes should be breathable. Don't practice for two and a half to three hours after meals. Women should not engage in illegal exercise during menstruation, pregnancy and one month after delivery.
Breathing is very important in practicing yoga poses. All movements must be combined with breathing to achieve the effect, so you must find a suitable teacher to practice together. It is very important to have a good rest after practice. Be sure to completely relax your whole body and let your body and mind get the maximum benefit.
After practicing yoga poses for a period of time, muscles and fascia will become very elastic. Posture will naturally be more standard, and you will find your mind more and more calm, more and more joyful and more energetic. It is no longer easy to have anger and depression, which can make meditation better. Yoga posture combined with meditation has a more obvious effect on the body. If you want to achieve physical and mental cultivation, make your energy more concentrated and your heart more calm, you must persist in doing it for a period of time before you can appreciate the benefits of yoga and meditation.
The most taboo of yoga posture is to pursue perfect posture, or to compare with others and overstretch, which will do harm to the body. In this way, I didn't get the result I wanted, and I also hurt my body. My yoga posture is meaningless.