Morning, noon and evening
Get up at 6: 30 and do posture exercises for 10-20 minutes. Do pranayama exercises at 7: 00 (you can do "complete yoga breathing" exercises). Time should not exceed 10 minute. At 02: 00, do huge exercises in 10 minutes. "perineal tract" at 22 o'clock.
This is a very simple exercise plan. It won't make you feel tired, and you won't feel that time is occupied. But if you keep practicing, you will feel better and better. In fact, keep practicing 1 month, and you will get something. After a month, you can give up the plan.
Remember, don't make yourself tired from the beginning. If you think this schedule can't be done, it doesn't matter, as long as you finish these exercises in about three time periods.
Supine position:
Preparatory posture
Lie flat on the ground, staring at the ceiling. Arms are vertical, placed at both sides of the body, palms on the ground, legs straight, heels and toes together, breathing normally.
step
1. Take a deep breath slowly through your nostrils, and then hold your breath.
2. Try to straighten your toes forward.
3. Lift your legs up slowly until they are off the ground 10- 12 cm, and stay for 6-8 seconds. Hold your breath all the time
4. Start breathing and slowly put your legs back on the ground. Exhale and release your legs. Release your legs and exhale.
5. Rest for 5-6 seconds and breathe normally twice at the same time.
6. Repeat the exercise.
Practice no more than 5 times a day.
Attention problem
If you have a back injury, don't force yourself to practice leg lifts. You can practice supine posture with one leg raised first.
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This kind of exercise can make the muscles inside and outside the abdomen get full activity and exercise, eliminate excess fat in the abdomen, and can also treat pancreatic diseases, constipation, gastritis = dyspepsia, intestinal dysfunction and so on.
This posture has a good therapeutic effect on diseases of the back, waist, buttocks and hip joints. It can also strengthen the spinal cord, activate internal cells and stimulate the whole nervous system.
Bent legs:
Preparatory posture
Stand on the ground, put your hands down and look straight ahead.
step
1. Lift your right leg to your chest (hold your ankle with your right hand and the lid with your left).
2. Keep the paint surface as close to the chest as possible (try not to lean on your hands).
3. At the same time, keep the other leg upright.
4. Hold this position for 6-8 seconds, and then return to the standby position.
5. After resting for 6 seconds, repeat this action with the other leg.
Practice 6-8 times a day.
Attention problem
If you find it difficult to practice standing, you can lie on the ground and practice this movement.
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Leg bending moves the pancreas and abdominal organs in a gentle way. If you have hernia, stomach acid vomiting, gastritis and other symptoms. Practicing this posture can be immediate. This method can relax hip joint, exercise abdominal muscles and increase gastrointestinal peristalsis. This is a simple and harmless posture that anyone can practice and benefit from.
Acquisition and beam acquisition methods:
Choose a comfortable posture to hit the seat.
Relax and close your eyes. Inhale and exhale.
Bend your head forward and draw an arc with the tip of your nose until your chin is tightly pressed against your sternum.
Shoulders lean forward slightly, arms straight.
The palm of your hand should be pressed on your knees.
Keep this position until you feel uncomfortable breathing.
Recovery should be slow. Slowly raise your head and inhale slowly until your head is completely straight.
This is a complete round, and each practice should not exceed 12 rounds.
Closing the forehead and beam is helpful to eliminate anger, tension and depression. It is usually practiced with pranayama and other beam closing to achieve better results.
Unilateral supine position:
Preparatory posture
Lie flat on the ground and keep your body straight. Heels together, palms close to your body and put them on the ground, relax your body and keep your eyes straight. Breathe normally.
step
1. One toe is straight and the thigh is always tight; The other side is completely relaxed.
2. When one leg is tightened, inhale and lift the leg into the air. Inhale and lift your legs slowly, about 8- 10 seconds. The raised leg is at a 90-degree right angle to the other leg on the ground. Don't bend or twist other parts of your body when lifting your legs. Keep your whole body lying flat on the ground. You can lift your legs according to your own ability. In short, don't feel uncomfortable and don't push too hard!
3. Hold your breath and keep your posture when your legs are lifted to the maximum. Keep it for more than 6 seconds, keep your body straight, keep your raised legs tight, put your palms down on the ground, and keep your eyes on the front.
4. Start exhaling and put your legs back on the ground. The time for your legs to land is about 6 seconds, and keep them tight before landing. After landing, one posture is completed.
5. After resting for 6 seconds, practice the other leg. Daily exercise: 4 times a day, practice alternately, and gradually increase the number of times.
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Unilateral supine position is quite effective for asthma patients. When holding your breath, the air goes deep into the trachea and gently massages the inner wall of the trachea. Because of this internal activity, the function of trachea is increasing day by day, and health will return to normal.
There are other advantages to this posture. It can make the hip joint flexible and treat gastrointestinal diseases and digestive system dysfunction.
It can also strengthen the muscle tissue of sexual organs and improve sexual ability, which is helpful for women's menstrual disorders. This simple posture suggests that you practice often.
Yang-qi type:
Preparatory posture
Stand with your legs apart, with your feet about shoulder width apart. Hands naturally hang down at your sides, your head is vertical, and you should look straight ahead. Breathe normally.
step
1. Inhale slowly and lift your arms from your sides to the sky. When the hand is raised to the top, the inhalation is completed, the palm is turned forward and the arms are parallel.
2. Exhale, the upper limbs of the body bend forward and bend to the ground. Keep your hands parallel when you bend forward. Stop exhaling when your hand touches the ground.
3. Hold your breath and hold this position for 6-8 seconds. When holding your breath, it is important that the upper limbs (above the waist) naturally relax and the lower limbs (below the waist) remain straight and cannot bend. Your head should also bend to the ground, always between your arms. Relax your hand, as high as possible. If you can bend your body easily, you can put your palm on the ground or touch it. Don't force yourself to do this action, and don't force yourself to bend as hard as possible to avoid pulling your body. If you are at ease, you must be moderate.
4. Put your hands on your calves, start inhaling and return to your original standing position. When doing this, touch your palms with your legs, inhale slowly from bottom to top along your legs, and then return to the standing position. At this point, the inhalation is over. It's done this time.
5. Stand and rest for 5-6 seconds, and then repeat the same action. The rest posture is the same as the preparation posture.
Practice 4 times a day and you must not exceed this limit.
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This posture has many advantages. It activates all endocrine glands in a gentle way. Because of this in vivo activity, the pancreas, adrenal gland, thyroid gland, pituitary gland and other endocrine glands work normally. The main cause of diabetes is pancreatic dysfunction. This posture corrects this defect by increasing pancreatic activity.
This posture is also good for the stomach, spine, lungs and chest. Diseases in these parts can also be treated with this posture. Because when practicing this posture, the blood circulation is reversed, so it can make all the organs of facial tissue, central nervous system and upper limbs full of vitality.
Autopsy (slack corpse):
This is a magical gesture. For yoga, this is more important than posture. Anyway, let's see what you can get.
Preparation posture: lie flat on the ground, relax and straighten. The arms droop naturally and the palms relax naturally. Breathe normally, close your eyes, and be as free as a walking corpse. This practice method is always like this.
step
1. Close your eyes for two seconds, then open them for two seconds. Repeat this trick 1- 10 times.
2. Open your eyes, look up, look down and look straight; Look left, look right and then look straight; Then close your eyes. 9 Repeat 1- 10 times.
3. Oral practice. Open your mouth wide, but not just open it. Bend the tip of the tongue towards the throat, then shut up and keep it like this 10 second; Open your mouth again and let your tongue return to its normal position. Shut up. Repeat this action 1- 10 times.
Now, close your eyes and concentrate on your toes. Imagine relaxing your toes and slowly relaxing your calves and thighs. Expand your horizons and relax your legs, waist, spine, shoulders, arms, palms, fingers and whole body. After that, gently move your head and neck from left to right to find a more comfortable position to stop. At this point, the whole muscle is relaxed.
5. Keep imagining. Choose a place with beautiful natural scenery that you have been to or love very much. Such as parks, gardens, lawns or rivers. With the guidance of ideas, you seem to be in this beautiful place, and the meal seems to be lying in that charming place, breathing the fresh air there. When your attention is focused on that environment, take a complete yoga breath. Do 12 times in turn, and you will feel as if you are asleep. At this point, you also completed the mental relaxation.
6. Open your eyes, stretch and sit up. This exercise method is over.
Practice 1 time every day, and each practice time is 10-20 minutes. This exercise must be done after all your postures and other yoga moves are completed. If you have high blood pressure and heart disease, you can practice this method directly without other yoga methods.
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This is a method that is beneficial to everyone. He relaxed every part of his body. After his muscles and nerves were relaxed, he gained new energy.
It will be of great help to people with insomnia, hypertension, heart disease and nervous system diseases. If you feel weak, tired easily, or depressed, you must practice this yoga method, and you will become strong and powerful.
Locust type:
Ready posture:
Lie flat on the ground with one cheek on the ground. Put your arms straight at your sides (close to your thighs), make a fist, and touch the ground with your thumb and forefinger. Legs straight, fingertips against the ground, heels and toes together.
Keep your whole body in a straight line and breathe normally.
step
1. Inhale slowly through your nostrils, and then hold your breath.
2. Slowly raise your head and support your chin on the ground (you can open a chin pad).
3. Clench your fists and tighten your arms.
4. Quickly lift your legs to the highest point, and pay attention to how to keep your legs straight together.
5. Hold this position for 5-6 seconds.
6. Begin to exhale slowly, and return your legs and head to the ready position at the same time.
7. Rest for 5- 10 seconds and repeat the action.
Don't practice more than four times a day.
pay attention to
People who have difficulty in practicing can lift their legs instead of one.
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The locust style has a good effect on treating various abdominal diseases. He can move the kidneys and the whole abdomen. It can also treat a variety of visceral and gastrointestinal diseases.
This posture can also bend the spine, which has a strong nourishing effect on the eyes, face, lungs, chest, neck, shoulders and upper limbs. Specially recommended to every practitioner.
Perineal binding method
Bend the right calf, press the heel against the perineum (the part between the genitals and anus), bend the left calf, and put the left foot on the right ankle.
Close your eyes, relax and keep your back straight. Exhale.
Hold your breath while contracting and lifting the perineum, and gradually learn to understand the point of contracting the perineum.
Try to keep shrinking. Then relax and inhale.
This is a round, as long as you have time, you can do as much as you can.
The perineal bandaging method closes the downward exit of the life gate and makes it upward, which helps to awaken the Kundalini snake. Of course, it can also prevent and massage constipation and hemorrhoids.
Triangle:
Ready posture:
Stand on the ground, with your legs about 2 feet apart, and look forward, with your hands hanging naturally at your sides. Stand up.
step
1. Inhale slowly, and at the same time, raise your hands to your sides at shoulder height. When raising your hand, keep your hands straight, keep a straight line, and palm down. Inhalation should also be done when both hands are raised in a straight line. Stand in this position for 2 seconds.
2. Begin to exhale, at the same time, the left hand touches the left foot downwards, and the right hand is raised and pointed upwards. When your left hand touches your foot, exhale and hold your breath. Bend forward, not sideways. Keep your eyes on your left toe and try to touch your toe with your hand. After touching your toes, turn your head to the right and lift your head into the air. At this point, the eyes should try to look at the right palm. When doing this, the arms are in the same line again. Look at the palm of your right hand for 2 seconds. Straighten your legs and don't bend your knees.
3. After a few seconds of visual observation with the palm of your right hand, extend your right arm straight down to the front, and then visually observe the ground under your palm. When doing this action, the left hand still stays on the toes, the right hand is straight forward, and the body tends to be straight ahead. Straighten your legs, put your right arm near the right temple of your head and hold your breath.
4. Then move your right hand 45 degrees to the right and try to straighten your hands and arms. When you do this, put your fingers together in your right hand and keep your palm about a foot off the ground. Look at the ground pointed by your right hand. Hold this position for 2 seconds and hold your breath. Put your right hand on your right leg, start inhaling and stand up. Drag your hand gently up along your leg until you return to your standing position. When you return to the ready position, put your hands on your sides. At this point, this triangle has been practiced. Take a break and start breathing normally twice.
5. After resting for about 5 seconds, repeat this posture according to the same steps. In the second exercise, the right hand touches the right foot and the left hand is raised in the air. After several exercises, they are all carried out alternately.
Practice alternately four times a day in the first week. From the second week, practice alternately 6 times a day, all alternately. Practice up to 8 times a day.
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Triangle has medical value for treating neck and shoulder pain and other diseases. Patients with stiff cervical spine can get good results by practicing this posture.
This posture is also good for the spine, hip joint, hands and palms. Practicing this posture can make the main joints above the waist get proper activities, and the muscles can fully recover their elasticity. It is suggested that arthritis patients do triangle exercises after completing the balanced pose. After finishing this posture in turn, the joints of all parts of the body can get full activity and their functions can return to normal.
For ordinary yoga practitioners, triangle also has many benefits. He can enhance the eyesight of the eyes, make the spine flexible and improve the ability of attention. This posture is simple and easy, and it is worth doing.
Exercise plan for obese people:
Now we should continue to practice yoga postures to ensure the balance of weight. If you want to regain your weight, you need to practice yoga selectively. At the beginning, you can't ask for all the exercises, and you don't need to practice difficult methods in order to achieve ideal results. Many simple Assana poses have obvious effects on weight control and body condition adjustment.
At the beginning, don't practice too many postures. You should be gradual and persistent. You should follow my recommended posture in the first week, and gradually increase the number of times in the second, third and third weeks after the meeting. I hope your progress is steady, you won't feel any fatigue, and you won't delay your normal life. Besides, as I have said, weight control through yoga exercise is slow and continuous. If you understand these reasons, please continue.
First week
1. One-sided supine posture-practice at least 8 times a day and alternate 4 times on each leg.
2. supine posture-don't exceed 6 times a day.
Second week
Continue the above method, and then add the following posture.
1. snake-guarantee 4 times a day.
2. Locust-guaranteed 4 times a day.
Third week
Continue the method of the first week and the second week, and then add the following postures.
1. Balance-practice 6 times a day and alternate 3 times on each leg.
2. Bend your legs-practice 6 times a day, alternating each leg 3 times.
Fourth week
Continue the method of the first week, the second week and the third week, and then add the following postures.
1. Pray for Yang-practice 4 times a day.
2. Reverse bow-practice 4 times a day.
Fifth week
Continue the first, second, third and fourth methods, and then add the following postures.
1. Half-side-practice 4 times a day, 2 times on each side.
2. Preforming-Practice 4 times a day.
Sixth week
Continue the first week, the second week, the third week, the fourth week and the fifth week, and then add the following postures.
1. Sleeping thunder-practice 4 times a day.
2. fish king style-practice twice a day.
If you do it right, you can lose 2-4 Jin of fat a month, so what should you do in the seventh week?
You have several options:
First, we can return to old habits and the past.
Second, you can choose your favorite non-yoga exercise, increase the amount of exercise and keep your body in shape.
Third, you can do yoga once every month or two to keep healthy.
Bend forward:
Ready posture:
Preparation posture: sit flat on the ground, legs straight forward, heels and toes together, and sit firmly. Keep your spine, neck and head upright. Put your hands at your sides vertically.
step
1. Keep your arms straight forward and parallel to your legs.
2. Try to keep your body straight and lean forward, and grab your toes with both hands. If you can't catch your toes in this position, you can try to bend your back, but you must keep your legs straight.
3. Lower your head between your shoulders and exhale at the same time.
4. Straighten your toes, tighten your legs and put your head between your arms. Keep your hands and arms as forward as possible for 6- 10 seconds.
5. Put your hands back on your thighs and start inhaling. At the same time, the palm slowly retracts along the leg and returns to the ready posture.
6. Rest for about 5 seconds and repeat the exercise.
Don't practice more than five times a day.
pay attention to
Anyone with back injury or spinal pain should relax and practice slowly during the practice.
profit
This posture will benefit the whole spine, nervous system, abdominal organs and secretory glands. Because of this activity of the body, this disease can be cured. It also has a good curative effect on diabetic patients, because it promotes the activity of pancreas and endocrine glands, thus improving the function of pancreas and secreting insulin normally.
He also cured back and spine diseases, relieved stomachache and restored the function of nervous system to normal.
Many people can't finish this pose accurately at first. Don't worry. After practicing at a certain stage, you will get better and better and more accurate. The most important thing about this posture is to practice it repeatedly, and you will certainly benefit from it.
Snake type:
Ready posture:
Lie flat on the ground with one cheek on the ground. Bend your elbows close to your body, put your palms flat, put your shoulders down on the ground, and align your fingertips with your shoulders. Heels together, toes flat on the ground and tight, breathing normally.
step
1. Keep your head straight and lift it back gently.
2. Inhale slowly and lift your head and chest upward at the same time, but the navel part is attached to the ground (the part above the navel is off the ground) and lifted to the highest place, and your legs are still firmly attached to the ground and kept close together.
3. Look up at the sky and hold your breath for 6-8 seconds.
4. Put your head and chest on the ground in turn, and your face on the ground.
5. Relax for 6-8 seconds.
6. Repeat this exercise.
Don't practice more than five times a day.
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Snakes move the whole abdomen from the inside, which can promote the activities of digestive organs such as pancreas and liver. People think this is the best posture to treat constipation, dyspepsia, dysentery, gastritis, stomach trouble and abdominal diseases. Snakes can soften the spine and relieve spinal diseases and back pain. At the same time, he effectively moves the chest, shoulders, neck, face and head, making the epidermis blood active and enhancing the aesthetic feeling of the face.
This method has special effects on women and can treat various menstrual disorders.
Ponta three-beam collection method;
Ponda-San method is to practice forehead, abdomen and perineum at the same time. The method is simple. It is recommended to use yoga to breathe. Fat exercises need to be relaxed, so don't act in a hurry. After interest rate adjustment, a calm start can often be completed.
At first, sit down and gently press your hands on your knees.
Close your eyes, relax your yoga breath, and close your breath when you exhale.
Hold your breath and close your forehead, lift your abdomen and contract your perineum at the same time. Try to keep breathing until you can't stop, slowly raise your head, relax your abdomen and relax your perineum.
Resume breathing
This is a complete round.
Learn from experience
After each round, you will feel a warm heat flow rising from the root of your spine. Up the spine, the heat can reach the top of your head, and you will feel warm all over. The spine is your hottest place, and it becomes extremely clear and easy to visualize. After one or two rounds, your forehead may be a little sweaty, which is normal. Don't open your eyes immediately after you finish the exercise. You can continue to observe the heat in your spine until you feel comfortable, or finish reading om voice.
There are many advantages to practicing Ponda-3 bunching, but there are a few points I need to mention to you:
Fat must be done on an empty stomach. This is a good time before meals. After dinner, I suggest you wait for four hours before practicing.
It is best to practice at sunrise, noon and sunset, that is, early morning, noon and dusk. Strange, isn't it? Huge has a subtle and important relationship with the sun.
Beginners should not practice more than four rounds at a time. With the increase of time, you can gradually increase the number of rounds. Don't be impatient. Because being fat massages the intestines more vigorously and starts too many times, your intestines will be too much; Don't practice after drinking or feeling unwell.
This is what I introduced you to. Try it. Serious and calm practice will bring you many unexpected benefits.
Balanced type:
Ready posture:
Spread a carpet or soft object on the floor, stand upright, look straight ahead, and put your hands at your sides. Always keep breathing normally. Note: This exercise method requires you to stand on one leg, which is not easy for everyone. Therefore, anyone who has difficulties can do it by posting or leaning against the wall.
step
1. Keep your right leg standing, bend your left leg from your knee, and lift your left heel against your hip. If your knee hurts and you can't lift your heel close to your hips, you should bend your left leg back as much as possible. )
2. Grasp the left toe with your left hand, and then drag it with your palm, so that your left heel can touch or be close to your hip.
3. Straighten your right hand forward, put your palms together, lift it slowly from bottom to top, and lift your arms slowly.
4. Now hold your head high, arms straight, palms forward; Keep your body straight and your right leg straight, so it looks like your body is in a straight line.
5. Keep this posture 10 second, and return to the preparation posture according to the following steps-slowly put down the raised arm and keep the palm tight all the time; Then put down your left leg and land. From then on, you completed the balance.
6. Rest 10 seconds, and practice on the other leg. In the first week of daily practice, practice no more than 4 times a day, and you can gradually increase it later.
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Balance posture is a posture that moves the main joints of human body, which can eliminate the stiffness of joints and make them flexible. It can also make the blood circulation of the affected tissues normal, strengthen muscles and eliminate joint pain.
This posture has a good therapeutic effect on joint diseases such as knees, ankles, shoulders, wrists, palms and fingers. For the average person, this posture will move the main joints of the body and make them soft.