Yoga believes that human beings rely on absorbing the energy of the universe to survive, and among air, sunlight, soil, water and food, breathing air is the most important, and breathing contains magical power.
Method: Sit in a chair with your legs together. Put one hand on the thigh and one hand on the abdomen, close the jaw and straighten the spine. First, relax the abdomen, inhale through the nose, expand the throat and chest hard, so that the gas fills the chest, abdomen, abdomen and stomach. Then relax your jaw, exhale, and relax your chest, and your stomach will gradually go down. It takes twice as long to exhale as it does to inhale. After exhaling, hold your breath 1-2 seconds.
Consciousness: put it on abdominal breathing.
Note: Yoga breathing includes deep breathing, light breathing and static breathing. Use different breathing methods according to the size and difficulty of the action. No matter what you practice, you should adjust your breathing like this before and after practice, and do it for 5 seconds at a time.
Efficacy: It will make you feel stable, happy and comfortable.
Second, the sitting posture turns back.
Methods: Sit in a chair, hold your left knee joint with your right hand, hold your back or right hip joint with your left hand, rotate when inhaling, stand still for15-3os, breathe naturally, and then exhale. Do it four times left and right.
Consciousness: Pay attention to the abdomen.
Note: When turning around, the waist, chest, neck, head and feet should be fixed, the back muscles should be straightened, the head should be turned back as far as possible, and it is best to look at green objects and relax your eyes.
Efficacy: It can eliminate back bone bending. Relieve lumbago, backache and foot wind. Torsion of the abdomen can stimulate the spine and internal organs, promote hormone secretion and rejuvenate the skin. It will also make the body very comfortable, clear-headed, and eliminate the congestion on the shoulders and neck. Eliminate tension and enhance work vitality.
Third, chivalry.
Method: Sit in a chair with legs spread out at both sides of the chair, neck straight and bones straight from beginning to end. Raise your hands to your chest, overlap them up and down, hold your chest out and close your chin. Then lift your hips off the chair to the height of 10 cm and keep standing. Bend your knees and bend down, straighten your neck and back as much as possible, and exhale. Then gradually straighten your legs, raise your waist and stand still.
Consciousness: Focus on the waist and abdomen.
Note: Breathing should be coordinated with skills, and feet should stand firm.
Efficacy: prevent and treat backache, improve the vitality of spine and waist, enhance gastrointestinal function and improve sexual vitality. Eliminate blood stasis in the waist and pelvis and increase blood flow in the brain, legs and feet.
Fourth, tiger posture.
Method:
1, close your eyes, relax your shoulders, calm down 10 second, sit in a chair, put up your index finger, put your index finger together, stare at your fingertips 10 second and breathe naturally.
2. Move your right hand to the right and chase the fingertip of your right hand with your eyes until you can't see it; Then slowly return your eyes to the front. On the contrary, so is the left hand.
3. Move the erected finger left and right, and look at the finger quietly 10 seconds.
4, hands down, body motionless, try to stare at the top, 10 seconds, and then stare at the bottom 10 seconds. Next, interact up and down and do 10 times.
5. Move your eyes to the right, down, left and up three times, and then turn them to the left, down, right, up and down three times.
6. Close your eyes and keep your body and mind relaxed.
Consciousness: focus on your fingertips and imagine that energy comes from your eyes.
Precautions: When moving eyes, don't move your head; When staring, don't blink, inhale first and then stop.
Efficacy: cultivate concentration, change breath, eliminate eye fatigue, prevent congestion, and have a good effect on dry eyes. Keep practicing. Will make eyes beautiful, vivid and charming.
Five, the cow face
Methods: Sit in a chair, stretch back muscles, put your right hand back from top to bottom, put your left hand around your back from bottom to top, hook your hands behind your back, try to open your chest, and stand still for 10 second. Then change in the opposite direction.
Consciousness: put it on the chest that is pulled up.
Precautions: Hook your hands together, and look straight behind when turning your head. The upper elbow joint feels strongly pulled back. Repeat 3 times.
Efficacy: It can prevent sagging breasts. Treat and prevent hunchback and treat scapulohumeral periarthritis. Improve blood circulation of arms and shoulders, promote muscle development of shoulders, arms, lateral abdomen and chest, and strengthen hand movements.
Sixth, abdomen and viscera.
Method: Stand behind the chair, hold the back of the chair with both hands, spread your legs and bend. Close your eyes, hold your breath, and contract your abdomen, as if lifting the whole internal organs upward, and keep this posture 1-3 seconds. Relax your abdomen and breathe in. Exercise 5- 10 times.
Consciousness: put it on the lower abdomen and breathe.
Note: Breathe through your nose as much as possible. When lifting, the anus should also be lifted at the same time.
Efficacy: This function can eliminate blood stasis in waist organs, promote blood circulation, and prevent constipation, dyspepsia and liver disease. It can also regulate autonomic nerves and improve self-emotional control ability.
The above six kinds of yoga can be completed in 20-30 minutes. When doing it, pay attention to slow and soft movements and cooperate with breathing; Pay attention to the elastic rhythm of the body, concentrate on consciousness, don't be overly nervous and force yourself; Try to practice on an empty stomach, breathe evenly and slowly, and breathe continuously; It is best to stick to it every day and do it regularly.