Yoga keeps young, healthy and energetic in the morning and evening, and sedentary office workers and student parties need to get exercise. Exercise can improve the body's resistance. Not exercising for a long time may make our physical function decline, and exercise is conducive to strengthening our physique. Let's share the benefits of practicing yoga in the morning and evening to stay young, healthy and energetic.
Yoga keeps young, healthy and energetic in the morning and evening 1 Yoga keeps young, healthy and energetic in the morning and evening.
Step 1: Wake up the muscles.
Take a deep breath for two days and three minutes. When inhaling, make the abdomen contract. When you exhale, you will feel your breath brought to your spine. Benefits to the body: It can promote the flow of oxygen in muscles when preparing for exercise. Benefits to the spirit: you can get a calm and peaceful mental state.
Step 2: Stay alert.
Lie flat on the bed, legs together, arms extended to both sides, right leg bent, knees on left leg. Turn and look at your right arm. Keep this state for about 10 minutes. Then do it again in a different direction. Benefits to the body: Stretch the chest, buttocks and neck to stimulate digestion. Benefits to the spirit: activate the nervous system and improve alertness.
Step 3: Enhance self-confidence
Lie flat on the bed, feet together, toes forward, arms extended to shoulder width. Stretch your arms along your fingertips and keep your elbows straight; Stretch your legs along your toes. Keep this state 10 second and breathe normally. Benefits to the body: stimulate circulation and breathing, and shape elegant posture. Benefits to the spirit: improve self-confidence and build a sense of inner strength.
Step 4: Improve your attention.
Lie flat on the bed with your hands in front and palms facing each other. Reach over your head and keep your palms facing each other. Bend your right leg and put one foot on the inside of your left leg. Hold this 10 second. Benefits to the body: Stretch shoulders, arms and back. Benefits to the spirit: establish a calm and positive external image and improve attention.
Evening yoga: bring you a good dream;
Perhaps it is a social factor or a person's own factor. Needless to say, the number of people waiting for dawn in the long night is increasing. Therefore, sleeping pills are becoming more and more popular. Although sleeping pills can play a certain role in falling asleep, they are a kind of "medicine" after all. As the saying goes, it is a three-point poison, and you can't eat it every day. If you want to get rid of sleeping pills, you can choose to practice yoga, which can make you achieve physical, mental and emotional harmony and effectively release mental stress and energy. How's it going? Are you excited? Here are three ways to practice at night. Try to do it before going to bed. Cat-ox style: arms are shoulder-width apart and palms face the floor. Open your knees, hip width apart, and straighten your back. Close your eyes, inhale, arch your back, raise your head and face the roof. Exhale, chin down to chest, arch back.
Leg-stretching posture: Sit quietly on the floor and stretch your legs forward. Relax your knees, straighten your spine, inhale, and then exhale, starting with your arms and extending them to your toes. Relax your spine and hips.
Respiratory therapy: Sit in a chair or cross your legs on the floor with your spine straight. Hold the right nostril with your thumb. Breathe through the left nostril 1 to 2 minutes to relax. According to the scientific principle of yoga, the air temperature in the left nostril will become cool and comfortable, while the right nostril will become warm. Sleep with the right side of the body to promote breathing through the left nostril.
Yoga makes you glow.
First of all, yoga practice makes people feel peaceful, which can improve their facial temperament and reflect an inner beauty.
Secondly, yoga abdominal breathing can massage, exercise and nourish internal organs, so that women's uterus, ovaries and other sexual organs can get adequate nutrition, delay aging and maintain a considerable level of estrogen secretion in women. As we all know, estrogen secreted by ovary is the source of female youth. Fully nutritious and healthy ovaries can make women's skin delicate, rosy, shiny and elegant, which beauty salons can't do. Similarly, for men, healthy testicles will also make his skin healthy and full of vitality.
In addition, many movements in yoga poses, such as "triangle stretching", can promote blood flow to the face and nourish facial skin, such as "foot binding", which can promote blood to nourish other organs in the uterus, ovaries and pelvis. Therefore, it is not surprising that yoga posture is a healthy beauty way.
Finally, yoga sitting posture and various stretching postures can massage and nourish the lymph in groin (thigh root) and armpit, thus improving the function of lymphatic detoxification and accelerating the elimination of toxins and wastes in the body. The effect of beauty and health care is self-evident.
To sum up, true and lasting beauty has become a real gain in yoga practice.
After practicing yoga for a period of time, the body will become symmetrical and rank, as if the body had been reshaped. This is the charm of yoga's unique human sculpture. Yoga practice can achieve the function of body sculpture, which is actively available.
First of all, yoga abdominal breathing exercises can better exercise and nourish the internal organs, make the blood in the body smooth, and provide good blood and nutrition for the muscles and organs of the whole body, laying a material foundation for the next comprehensive exercise of the muscles, organs and joints of the whole body. At the same time, in the process of pranayama, the muscles and organs of the whole body are fully relaxed, which ensures the further practice of posture.
Secondly, many movements in yoga asana practice have the function of muscle stretching, which can play a good role in body shaping. But it doesn't mean that stretching muscles can make your figure symmetrical. Improper muscle stretching can not only shape your figure, but also damage your body. Yoga practice is the natural stretching of muscles when they are adjusted to a relaxed state, and then keep this natural stretching, and all thoughts are concentrated on the stretched parts. For our body, this relaxed and concentrated stretching is a kind of enjoyment, so this natural stretching will be well remembered and maintained, and after a period of time, it will show a beautiful figure like a sculpture.
Yoga practice is a kind of exercise when the body is relaxed, which is different from other strenuous exercises. In the whole process of yoga practice, muscles are stretched under the action of a static force. So as not to form thick muscles formed during strenuous exercise, and to obtain stretched and healthy muscle lines.
In addition, yoga practice can open the shoulders, stretch the spine, correct hunchback and make the body straight.
Mind yoga 3 strokes to lose weight and decompress
First, spiritual yoga: sleep induction method
It is called relaxation hypnosis or hypnotic relaxation. Give relaxation hints to make the subjects lie flat and close their eyes slightly, inhale deeply and exhale slowly, keep calm and pay attention to breathing rhythm; Tell the whole body to relax and experience the powerless comfort after the muscles of the whole body relax. At the same time, it implies: "After the muscles of the whole body are relaxed, the spirit is fully relaxed, the limbs can't move, the eyes can't open, and the brain doesn't want to sleep! Sleep! Fell asleep, completely relaxed and relieved ... "
Second, spiritual yoga: training methods
It's called relaxation training or relaxation training. Consciously controlling one's psychological and physiological activities, reducing the level of arousal and improving the disordered function of the body can relax the spirit. The method is to achieve a relaxed, quiet and natural state by adjusting posture (body adjustment), breathing (pranayama) and mind (pranayama) in yoga.
Modern scientific research shows that yoga relaxation can reduce the level of cerebral cortex, reduce the excitability of sympathetic nervous system, reduce the energy consumption of the body, increase oxygen saturation, increase hemoglobin content and oxygen carrying capacity, improve digestive function, and a series of nutritional reactions such as EMG, skin electricity and skin temperature, which is of great benefit to regulating body function, preventing and treating diseases, prolonging life, improving perception, memory, thinking, mood and personality.
Third, spiritual yoga: artistic conception method
It is called mental relaxation or imaginative relaxation. For example, after lying still, I imagine myself: there is a picture in my heart, and Pinghu is like a mirror, clear and quiet; A beautiful swan floats across the lake, and white snow flowers fall gently in the sky; Beautiful, golden sunrise, a farmer plowing in the field, a horse pulling a car; A cow is standing peacefully, and a peacock is opening its screen; The waves on the ocean are stirring and the children are playing; Clear blue sky with white clouds floating overhead; I feel relaxed, comfortable and happy in this poetic way; I was intoxicated and my heart was quiet.
Yoga in the morning and evening keeps you young, healthy and energetic. 2. Sit forward and bend over.
Use the ubiquitous steps to stretch your muscles and enjoy practicing yoga anytime, anywhere.
Functions: Good spinal stretching, strengthening blood transmission, and massaging abdominal organs.
Put your legs together, make sure to sit above the ischium, inhale and lift your hands, exhale and put your body close to your legs, straighten your back, gently support your feet with your hands, and stay for 6 breaths.
Torsion type
Function: Massage the abdominal organs, strengthen the lateral stretching ability of the spine, or shape the waistline, put the elbows on the outside of the thighs, ensure that the hind feet are straight and pushed to the floor, put your hands together on your chest, focus on the stretching direction of your shoulders, and stay for 6 breaths.
Function of the lateral triangle: enlarge the chest and increase the elasticity of legs, hips, waist and shoulders.
Put your hands on the ground, keep them straight and close to your face and in line with your body, open your chest forward and focus on your fingertips.
cobra pose
Functions: Strengthen back muscles, increase pelvic blood circulation, improve respiratory system, lift chest forward, lay lower body flat on the ground, press shoulders down, bend elbows near both sides of ribs slightly, hold toes backwards with thighs and hips, and look far away.
Warrior ii
Function: take a deep breath, strengthen the muscles of the whole body, extend your arms horizontally to both sides, palm down, straighten your hind legs, bend your front legs at 90 degrees, keep your knees from exceeding your toes, and tuck your ribs in. Look at the extension direction of the fingertips.
forward lunge
Function: train the body's sense of balance and concentration, strengthen the cardiopulmonary function, the front knee is in the same direction as the toe, the knee does not exceed the toe, the thigh is parallel to the ground, the hind foot is straight, the back is straight, the hips are pressed down, and the eyes are looking straight into the distance.
Corpse transmission type
Relaxing your body helps you sleep. Many people are too lazy to move after a hard day's work, but they may feel stressed during the day, and even if they lie in bed, it is difficult to sleep. I suggest you try a big yoga rest before going to bed, that is, completely relax your body, lie flat on the bed in a "big" shape, get rid of all other thoughts, focus your mental consciousness on the adjustment of breathing, take a deep breath and exhale gently, and soon you will feel weightless, relaxed and even sleepy. Furthermore, you can also keep the same posture, raise your legs against the wall and put a pillow on your hips, which can relieve headaches and help girls relieve menstrual pain, with good results.