Beautiful lead words: now the work pressure is increasing, overtime, stay up late are common meals. For a long time, there will be skin aging, physical function decline and other physical conditions. Therefore, if a woman wants to love her body, she should be kind to herself. What are the functions of Yoga? In our opinion, health preservation is the most important thing. Let's do a few Yoga actions with Xiaobian to improve our physical, psychological and mental conditions, so that the body can be energetic and full of vitality every day!
1、 Morning yoga
I can't wake up when I get up in the morning. When I feel sore, I can do some yoga exercises to wake up the sleeping body.
Locust style
Lie on your stomach with your hands clenched under your groin. Open your feet for 30 & deg;, tighten your abs, tighten your gluteus, and lift your legs up. To find resistance, your fist is your guide.
Cat style
Kneel on your knees, knees open to hip width, big and small legs 90 DEG; with hands on the ground, shoulder width, head up and waist down.
Tree style
Stand with your left leg bent and your left foot clinging to the part above the knee of your right leg. Hold your hands high and clench with your hands right above your head. Extend them upward to the full extent. Extend your index fingers straight and overlap. Hold the rest of your fingers together. Straighten your chest, tuck in your abdomen, and pinch your hips. Keep the golden rooster's independent posture, the same on the opposite side.
Half moon
Stand up with palms facing each other. Inhale deeply. When breathing, extend your body to the left. Inhale back to the original position. Exhale. The opposite side is the same.
Cobra
Lie face down on the ground, straighten legs, feet together, knees straight, toes pointed, palm placed near the pelvis area, press the ground with hands, inhale, lift the body from the trunk until the pubis touches the ground.
2、 Office Yoga
Often in front of the computer will feel stiff, causing cervical spine, lumbar spine, shoulder discomfort, at noon in the office to relax with yoga.
Back forward stretch
Sit on the seat at 1 / 3 of the stool, straighten your legs forward, lift up your inhaled arms, bend your body forward and stretch your arms as far as possible to better relax your back.
Spinal torsion
Sit on the stool with your hips, legs bent and put on the ground, twist your body, turn your head, keep your eyes in line with the back of the stool, one hand on the back of the stool, the other on the waist, close to the body, the same on the opposite side.
ustrasana
Sit on the stool with your hips, legs straight and together on the ground, hands on the stool, head back and waist straight.
Standing position with spine extension
Legs together, stool placed opposite the body, hands on the top of the stool back, head down, the body as far as possible parallel to the ground.
3、 Yoga before bed
After a tiring day's work, relax before going to bed and have high quality sleep.
Head to knee turn forward stretch sit
Keep your left leg straight and put your toes up. Put your right leg in front of your left leg. Move your body closer to your left leg. Open your shoulders and look at the ceiling. Hold your left foot in your hands. The same is true on the opposite side.
Head to knee stretch sit
In sitting position, place the left foot on the inner side of the right thigh, hook the right foot back, bend the upper body forward and grasp the right foot with both hands. Switch to the other side. The kneecap should be lifted, and the thigh muscles should be tightened all the time, the same on the opposite side.
Torsion of spine
Sitting position, left foot on the outside of the right hip, knee sinking, right foot on the outside of the left knee, twist the upper body, look ahead. Center flat, keep spine straight, shoulders extended, hands folded in front of chest, same on opposite side.
Beef noodle
Kneel on the ground with both legs, body straight, eyes in front, hands on the back up and down holding hands, the same on the opposite side. This action does not have to force, as far as possible to touch the hands.
Yoga literacy
Yoga can be practiced at any time of the day as long as you keep an empty stomach. In the eyes of real yoga practitioners, 4-6 am is the best time to practice yoga, because at this time, everything is quiet, the atmosphere is the purest, gastrointestinal activities are basically stopped, and the brain is not active, so it is easy to enter the deep yoga practice state.
Common mistakes
Myth 1: only people with soft body are suitable for yoga
Because practice yoga, the body becomes soft, but not the body soft person is suitable to practice yoga, this is the misunderstanding of most people to yoga.
Myth 2: Yoga is a kind of exercise to lose weight.
The ultimate goal of yoga practice is to obtain physical health, mental health and instinctive development. Yoga also has the functions of regulating endocrine, treating and auxiliary treating diseases, relieving fatigue and stress, etc.
Myth 3: Yoga is a feminine sport
The original practitioners (or inventors) of yoga were all male, which can be confirmed by many actions of yoga. In addition, today's well-known yoga masters are almost all male.
Myth 4: the higher the difficulty, the better
Generally speaking, yoga practice should be based on the "body can bear" as the standard, if the body feels pain in the process of practice, you should immediately reset and rest.