Practicing yoga can increase gastrointestinal function, strengthen gastrointestinal peristalsis, increase the secretion of digestive juice, promote the digestion of food and the absorption of nutrients, improve the blood circulation of the stomach itself, promote metabolism, delay the aging of the digestive system and regulate the spleen and stomach.
2 Is yoga effective in conditioning the spleen and stomach? The effect is good.
Yoga has many benefits for keeping healthy, and it also has a good effect on regulating the spleen and stomach. It can not only promote gastrointestinal peristalsis, but also increase the depth and frequency of breathing, and promote the up-and-down movement of diaphragm and abdominal muscles to a greater extent, thus playing a good massage role on the gastrointestinal tract, improving the blood circulation of the gastrointestinal tract, strengthening the defense mechanism of gastrointestinal mucosa, and especially playing a positive role in promoting the healing of peptic ulcer and relieving dyspepsia caused by sedentary qi and blood circulation, spleen and stomach qi stagnation and poor transport.
3 Yoga Action of Regulating the Spleen and Stomach The practice of lateral lying pigeons can strengthen the spleen and stomach, activate pancreatic function, correct lumbar abnormalities and promote hormone secretion.
Action essentials:
1. Sit up straight, straighten your legs forward, bend your left knee, keep your heel close to your perineum, move your right leg to straighten your knee, and take a good breath.
2. The body leans slightly to the left, the left foot sticks to the ground, the right knee bends, the right calf stands upright, the instep is outward, and the right elbow hooks the right toe.
3. Slowly raise your left hand, wrap it around your head, turn left at the same time, and look at the left front. Press your right elbow with your right toe, pull up your left hand with your right forearm, lock your fingers, hold your chest out, and pull your arms back. The stretch of the body extends from the abdomen to the scapula.
4. Keep breathing for 5- 10 times, then change direction and repeat the exercise.
This posture of turning the waist can stimulate the abdominal cavity, massage the spleen and liver, help digestion, and regular practice is helpful to treat gastrointestinal diseases, asthma, acne and other diseases.
Action essentials:
1, stand straight ahead, open your feet, slightly wider than your shoulders, and evenly distribute your whole body weight on your feet.
2. Cross your hands to the top of your head, palms up, and straighten up along your ears as far as possible to feel the stretching of your whole body and spine.
3, with the waist as the fulcrum, the upper body leans forward to be parallel to the ground, the hands are stretched forward as far as possible, the head is slightly raised, and the back of the hand is visually observed.
4. Inhale, turn your hands slowly to the right, and use your waist strength to drive your torso to rotate until you reach the limit of your body. After breathing 2-4 times, change direction and repeat the action.
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Action essentials:
1, lie on your back, legs straight, arms at your sides, palms down, and slowly lift your legs when exhaling, making an angle of about 30 degrees with the ground.
2. After holding for a period of time, lift your legs to an angle of about 60 degrees.
3. Lift the leg perpendicular to the ground.
Ostrich posture has a good effect on the stomach, which can promote digestion and regulate the function of the spleen and stomach.
Action essentials:
1, inhale, stand naturally, spread your legs slightly, exhale, bend your upper body forward, insert your palms into the soles of your feet, and look up and forward.
2. Inhale, relax your upper body slightly, exhale, press your upper body down, bend your elbows, put your face between your legs, and keep this position for 5 breaths.
Locust-style practice locust-style can have a good massage effect on the abdomen, which is helpful to strengthen the function of intestine and abdominal wall and promote digestion.
Action essentials:
1, prone on the ground, arms extended backward, hands close to the ground below the abdomen, head up. Keep your chin on the ground.
2. Exhale, contract your hips, put your legs together, and lift from the ground at the same time, with your chin, chest and abdomen touching the ground to bear the weight of your body. Keep this pose 10 ~ 30 seconds and breathe normally.
3. With the help of the strength of the abdomen, continue to raise your legs and stretch your waist and abdomen upwards; Lower your chest and neck, stick to the ground, and shift your body center of gravity to your shoulders and chest. Keep this pose 10 ~ 30 seconds and breathe normally.
4. Lower your legs and torso and relax on the ground.
Boat posture can promote metabolism, increase abdominal blood circulation, and help improve indigestion and flatulence.
Action essentials:
1, sit on the ground and straighten your legs forward. Put your palms on both sides of your hips, point your fingers forward and keep your back straight.
2. Exhale, lean back, and at the same time lift the yoga legs off the ground, straighten your knees, straighten your legs and put your toes forward. Keep your body in balance with your hips. No part of your spine touches the ground. Keep your legs at 60-65 degrees from the ground. Your feet are higher than your head.
3, hands off the ground, arms straight forward, parallel to the ground, close to the thigh, shoulders and palms should be on the same level, palms facing each other.
4. Hold this position for 30 seconds and breathe normally. The holding posture can be gradually increased to 1 min. The average practitioner can feel the effect of this exercise after 20 seconds.
5. Exhale, put down your arms and return your legs to the ground.
The posture of "great combination method" helps to stabilize the body and mind, relieve stress, and can also help treat digestive dysfunction of the spleen and stomach and relieve constipation and hemorrhoids.
Action essentials:
1. Sit up straight, straighten your legs, retract your left leg, put the heel of your left foot under your hip, hold the anus, straighten your right leg, and grasp the big toe of your right foot with both hands.
2. Lean forward slightly, lower your head, take a deep breath, and then hold your breath. While holding your breath, hold your breath, contract your perineum, repeat the sound of yoga, hold your breath as long as possible, and don't feel uncomfortable, then breathe, do it twice in a row, and repeat the exercise with the other leg.
What other brisk walking exercises are the simplest and most effective? They don't need equipment and are not limited by the venue. It is the most suitable exercise for conditioning the spleen and stomach. It is suggested that the intensity of brisk walking should be determined according to the actual situation. The general speed should be controlled at100-130m per minute, and the walking time should not be less than 20min each time.
Jogging is the most popular aerobic exercise, which can enhance physical fitness, improve cardiopulmonary function, promote gastrointestinal peristalsis, and play a good regulatory role in the spleen and stomach. If you want to regulate your spleen and stomach by jogging, it is advisable to do it for at least 20 minutes at a time and more than four times a week.
Tai Ji Chuan Tai Ji Chuan is the easiest exercise, which can promote metabolism, improve the blood circulation of digestive system and improve the function of spleen and stomach. Keep playing Tai Ji Chuan for 30-40 minutes every day and practice 3-5 times a week.