Yoga digs deep into the encyclopedia. Yoga has a history of 5000 years and has been further developed today. Specifically, yoga is a relaxing exercise, which can be carried out indoors and outdoors. Looking closely at yoga and digging deep into encyclopedia can give you unexpected gains.

Yoga Digging Encyclopedia 1 Yoga

Yoga is a 5,000-year-old physical, psychological and spiritual practice, which originated in India and aims to improve your body and mind. 20 14,11February, the United Nations General Assembly declared June 2 1 day as the International Yoga Day, and the first International Yoga Day was held in 20 15.

Introduction to yoga basics

Full set of basic yoga movements

Take a deep breath in the first position.

Function: Expand vital capacity, enhance circulation, and prepare for later exercises.

The second half moon

Function: Cheer up, stretch spine, correct wrong posture, strengthen waist line, buttocks and thighs, and enhance renal function.

The third clumsy style

Function: Strengthen thigh, calf and hip muscles, stretch hip joint, and help to relieve low back pain and disc herniation.

The fourth style of bird king

Function: Improve body balance, coordination and attention. Eliminate excess fat in lower limbs, and prevent and eliminate calf muscle spasm.

The fifth standing position is that the head touches the knee.

Function: improve the ability of attention, patience and determination, tighten abdominal and thigh muscles, benefit sciatic nerve, stretch achilles tendon and scapula.

The sixth stop is bow-pulling

Function: promote blood circulation, improve heart and lung function, let blood fully flow to internal organs and glands, and promote health; Ability to improve attention, patience and determination. Strengthen the abdomen and thighs. Tighten upper arm, hip and hip muscles. Improve the flexibility and strength of most muscles in the northern summer and the whole body.

The seventh soldier, the third soldier.

Function: improve the balance ability of the body.

Eighth Standing and Stretching

Function: Stretch the posterior thigh muscles and Achilles tendon ligament. Promote the function of abdominal organs and glands, improve constipation and sciatica, and make the spine more flexible.

The ninth triangle

Function: beneficial to every muscle, joint, gland and internal organs of the body. This is the most important posture to strengthen the extension and strength of hip joint and side waist. It can reduce waist circumference and strengthen triceps, trapezius and pectoralis major.

Standing for the tenth time, cheating and touching your knees.

Function: Reduce excess fat in abdomen, waist, buttocks, buttocks and thighs. Stretch the posterior thigh ligament.

Eleventh tree type

Function: Strengthen leg, back and chest muscles. Improve balance and concentration, correct bad posture and prevent hernia.

Twelfth toe tip type

Function: This formula can make you more patient. Physically, it can treat gout and rheumatism of knees, ankles and feet, and also has a good effect on hemorrhoids.

Yoga instruction

Benefits of practicing yoga:

First, the increase of vitality, the effect of yoga on the brain and glands.

Second, young appearance and mood: Yoga reduces facial wrinkles and produces a natural "face lifting" effect.

Third, longevity: Yoga affects all the conditions of longevity: brain, glands, spine and internal organs.

Fourth, increase the ability of disease resistance: yoga exercises to strengthen the body and increase immune function. This enhanced resistance can cope with all kinds of serious diseases, from colds to cancer.

Fifth, the improvement of mental mood: it makes you more confident, more enthusiastic and more optimistic. Daily life will also become more creative.

Disadvantages of practicing yoga:

1: improper yoga practice is easy to get hurt.

Many people don't know the purpose of practicing yoga. Generally speaking, a difficult posture requires high demands on all aspects of the body and often requires long-term stretching or support. For some people with insufficient muscle strength and flexibility, it is easy to cause tendon injury and make joints unstable.

Generally speaking, practicing yoga should be based on the premise that the body can bear it. If you feel pain during the exercise, you should immediately reset and rest.

2. Incorrect exercise can lead to dizziness, nausea, poor breathing, sore limbs and joint wear. If you practice yoga correctly, it will only be good for your health, not bad. Therefore, beginners of yoga must go to a professional yoga club to practice. When you master how to coordinate breathing with asana and do it correctly, you can practice at home by yourself.

Precautions:

Practice meditation: meditation can effectively relieve tense muscles and nerves and restore your energy. By practicing meditation, you can improve your mental attention and make your mood calm.

2, understand physical fitness: before practicing yoga posture, it is very important to know how strong your physical fitness is.

3, step by step In order to achieve the success of yoga practice, we must also master the correct methods.

4, practice time early in the morning, before breakfast is the best time for yoga practice.

When practicing yoga, you should wear comfortable and loose clothes. It is generally best to walk barefoot. If you feel too cold, you can wear cotton socks.

6, auxiliary facilities to practice yoga do not need any special facilities, you can buy a mat, if there is a carpet, just lay a big towel; The mat should be supportive. Too soft or too hard is not good. Never let your feet slip. What you need to practice indoors is an open space without furniture. Indoor temperature should be comfortable and free from external interference.

7. Precautions Before practicing yoga, take off your jewelry, watches, eyes, contact eyes and other things to make your body more comfortable and natural.

Yoga before going to bed

It's actually very simple to be a mature woman. Every night before going to bed, you can realize your dream by practicing this set of yoga moves recommended by professional teachers 10 minutes. There are no ugly women in the world, only lazy women. Practice hard and you will be the next mature woman!

Badha konasana

Efficacy: 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.

Step 1 Sit on the bed with your knees bent and your feet facing each other. Grasp your feet with both hands, straighten your spine and keep your heels close to your perineum.

The second step is to 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.

Tip: Try to keep your knees close to the bed. After the action, straighten your legs and shake to relax.

Spinal torsion

Efficacy: 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, and correct bad postures such as hunchback and shoulder buckle. Nourish the nervous system.

Step 1 Put 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.

Step2 Inhale, lift your arms horizontally and stretch your spine. Exhale, twist the abdomen, shoulders and head to the right, and put your hands together on your chest; Breathe normally and look to the right rear.

Tip: When rotating, keep your spine straight and pay attention to balance.

Cat stretching

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

Step 1 Put your hands and knees on the bed, keep kneeling and relax your back.

Inhale, sink your back and look up at the ceiling.

The third step is to 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.

Tip: Pay attention to breathing, slow down, and the effect will be more obvious.

Lizard style

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

Step 1 Put your knees together, kneel on the bed, lean forward, put your chest and abdomen on your legs, and put your forehead on the bed.

The second step is to inhale, raise your head, slide your arms forward and straighten your arms.

Step3 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.

Step 4 Breathe gently 10- 15 seconds.

Tip: When moving your body, always tighten your arm muscles, shift your center of gravity to your chest, relax your shoulders, and stick your chest to the ground. Always keep your thighs perpendicular to the ground.

Leg extension

Efficacy: 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.

Step 1 Sit on the bed with your legs straight, your feet together, and your toes grasped with both hands.

The second step is to 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.

Tip: Keep your feet straight and your abdomen, chest and forehead as close as possible to your legs.

Corner seat

Efficacy: 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.

Step 1 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.

The third step is to 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.

Tips: There are several changes in the difficulty of "sitting in the corner". Beginners should do according to their own abilities, and don't drag their feet.

Yoga Digging Encyclopedia 2 Yoga is actually not complicated. General physical exercise often pays attention to the external beauty, while the internal things are rarely taken into account. On the other hand, yoga gives you an inner strength while shaping your external image. After a period of exercise from the inside out, you will be surprised to find that your mentality has changed. You won't torture yourself to lose a few pounds, you will be beautiful because of happiness and happy because of beauty.

Six classic styles of yoga

Here are six classic movements of yoga. Practicing on the floor at home can help you eliminate stress, keep a calm mind, make you more flexible and have a better sense of balance, and it is also a secret weapon to keep slim.

1, tree posture:

Feet together, start with a mountain posture, toes fully open and stretch, and use your front thigh muscles to drive the muscles near the knee joint. Straighten your spine, chest and shoulders. Put your hands together in a prayer position, with your thumb close to your chest and your elbow bent close to your body. Then lift your left foot and stick it tightly on the inside of your right leg (you can help with your hand if necessary) to maintain balance. You must keep your right leg upright and keep breathing for 5 times. If your flexibility and softness are poor, you can put your left foot at the position of your calf or ankle. You seem to be rooted in the soil like a tree, breathing deeply.

2. Crescent Moon:

Starting from the posture of the tree, take a big step backward with your left foot, lift your heel, straighten your legs, bend your right leg and knees into a straight line, lift your arms up, put your hands together, press your shoulders and back, and keep breathing for 5 times.

If you don't think yoga is a real exercise, try this action! Your thighs will tell you how it feels.

3. Samurai:

Starting from the crescent, put your left foot flat, turn your toes 30 degrees, straighten your legs and turn your hips 90 degrees. Keep the heel of your right foot in a straight line with the back of your left foot, keep your knees at 90 degrees, relax your hips, body and shoulders, center them, stretch your arms horizontally, shoulder height, and palm down. Stretch your fingertips as if to touch the wall. Focus on the middle finger of the right hand and keep breathing for 5 times.

The name says it all: you are a very powerful soldier.

4.t-shape:

Starting from the samurai posture, hands akimbo, upper body straight and lean forward, lift left foot to find balance, then upper body lean forward completely and lift left leg until the body is parallel to left leg. Extend your left leg completely from hip to toe. Keep your hips straight and your face facing the floor. Keep your arms straight at your sides, palms inward, and keep breathing for 5 times. If this action is too difficult for you, you can put your legs on the chair from the beginning.

This is a very challenging change, and you will gradually realize that you are omnipotent now.

5. Half a moon:

Starting from the T-shape, the fingertips of the right hand touch the ground (if you can't touch the ground, you can pad some books and things like that. ) and transfer the weight to the right hand and right leg. Leave your left foot off the ground, turn your left shoulder, and keep your hips and left leg parallel to the ground. To keep balance, hold your head up and breathe five times. At the end, the torso and hips turn forward and return to the mountain posture.

Teach you to be quiet for half a month, and start doing it now, which can consolidate other movements.

6. Triangle:

Starting from the mountain posture, step back 2 feet with your right foot, turn right, and make a 90-degree angle with the outside of your leg. Left foot forward, leg as the center, hip forward, right heel and left back in a straight line. Arms up, palms down. Straighten your legs (if not, your knees can bend 90 degrees), lengthen your torso and arms, and inhale. Put the other hand on the tibia, foot joint or floor, and keep the left arm and right arm in a straight line. Hold your head up and hold your breath five times. Go back to your original position and start from the other side.

This action makes you feel that you are getting longer and taller and your body is fully stretched.