1: Lie face down, put your hands under your shoulders, sink your shoulder blades into your back, and rest your forehead on the floor. Put your two big toes together, then spread them on both sides, and always keep your toes.

Put your feet on the ground. This is very important.

2. Move your hands outward for 3 ~ 5cm, and then lift your upper body. This time, gently press your hand on the floor and raise your body. Keep your head up and shoulders away from your ears. Chest spread out. Keep your neck, shoulders and spine in a straight line. Gently stretch your toes to strengthen the stretching of your legs.

It is every woman's dream to have healthy, ruddy and energetic skin. Although people's skin color has been decided at birth, people's skin is affected by health conditions.

Age, sleep, stress, eating habits, exposure time and other factors make the skin dull and lifeless. Dull skin not only shows external skin problems, but also reflects internal endocrine disorders.

Healthy, fair skin, its skin color mainly comes from the microcirculation under the epidermis (small blood vessels that provide nutrition for the skin). Light entering microcirculation will enter blood vessels through the cell wall. When it comes into contact with red blood cells, it will be given red color and then return to the surface, making the skin appear red. Beauty yoga can promote microcirculation, accelerate blood circulation, promote the growth and renewal of skin epidermal cells, and make skin healthy, shiny and radiant.

Beauty Yoga II: Pump Breathing

1: After taking a few deep breaths, quickly tighten the abdominal muscles, push the diaphragm upward, and exhale forcefully through the nostrils. Your abdomen will naturally contract. Exhale short, fast and loudly.

2. When inhaling, your lungs are filled with air, and your abdomen is pushed outward and naturally expands. Inhale quietly, and the inhalation process is slightly longer than the previous exhalation time. Relax, inhale, and repeat steps 1 and 2 20 times. method reducing weight

3. Relax and breathe normally for 2-3 times. Swallow saliva, chin to chest, and hold your breath as long as possible when you feel comfortable. Relax and repeat the whole breathing process twice.

Beauty facial yoga III: Sit forward and bend.

1: Inhale and stretch your arms up to the top of your head at your side, pointing to the ceiling.

2. Exhale, chest-oriented, lean forward slightly from the hips, and reach out and hold the outer shin, ankle, big toe or heel as long as you feel comfortable.

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Attached:

Eight branches of yoga:

In order to achieve "mind control", patanjali, the ancestor of yoga, put forward eight stages of yoga practice in Yoga Sutra, which is called "Eight Branches Method". These methods are:

1, Yan Luowang: refers to the precepts that must be observed, including not killing, honesty, stealing, lewdness and greed. Yoga Sutra holds that a person must have full moral cultivation before doing yoga, otherwise, his heart will not be calm.

2. Ma Niya: refers to the moral standards that should be observed, including

(1) cleanliness (the cleanliness of the body and food is "external cleanliness"; The purity of inner filth is "inner purity")

(2) content (nothing but yourself)

Natural yoga breathing

(3) asceticism (endure hunger, thirst, cold, heat, sitting, standing, etc. And observe the vows of fasting, patrolling and asceticism. )

(4) Reading and reciting (learning classics, reciting holy sounds -Om)

(5) Respect for God (respect for God who lives in heaven and gives everything to God).

3. Position (asan): It refers to keeping the body stable, relaxed and relaxed. Including lotus sitting, samurai sitting, auspicious sitting, lion sitting, peacock sitting and so on.

4, pranayama: refers to the regulation and control of breathing. Yoga Sutra points out that when adjusting breath, we should first pay attention to three functions of breathing: the function of inhaling inward, the function of exhaling outward, and the function of storing gas without spitting or inhaling in the chest and abdomen.

In addition, we should pay attention to four things:

(1) "Out" refers to the range that the breath reaches in the chest and abdomen after inhalation; Where does the breath reach in the universe after it is exhaled?

(2) "Time" refers to the time of breathing. It is required to maintain moderate speed, proper interval and rhythm in the process of exhaling and exhaling.

(3) "Number" refers to the number of breaths. The air outlet and air inlet must be slow and light, not short and thick.

(4) "Focus on one situation" refers to the problem of adjusting mentality. When you breathe, you should concentrate on one point and don't be distracted.

5.Pratyahar: refers to the suppression of various senses, so that the activities of the senses are completely controlled by the heart.

6, dharana: it is to concentrate the heart on a certain part of the body, such as navel, nose tip, tongue tip and so on. ; You can also focus on an external object, such as the moon, statues and so on.

7. Dhyan: Also known as meditation, it is to unify the mind focused on a place with the object of concentration, and to integrate the subjective and objective.

8. Samadhi: it is to truly achieve the integration of the heart and the object it dedicates. Samadhi can be divided into "Samadhi with thoughts" and "Samadhi without thoughts". The former refers to the state of thinking and feeling after reaching Samadhi. The latter means that all the changes and functions of the mind have been cut off, and it has completely reached the state of unity with the object of concentration, which is the highest realm of yoga.