In modern urban life, people are often bound by pressure, and they are always busy and busy. If we continue to have a lot of pressure on our body, let us do a meditation yoga, let us put aside The troubles of this world go into a quiet world to feel the peace and tranquility. In meditation yoga, it is necessary to show that meditation is a kind of peace in the state of mind, free from the interference of the outside world.
How to practice decompression yoga?
Step / method
Butterfly
Butterfly type beneficial to the pelvis
Sitting on the yoga mat, the two feet and the soles of the feet are closed to each other. The whole practice process requires two hands to meet, holding the toes and sprinkling to keep the two feet close together. Gradually fold the heel of the two legs and move as close as possible to the bifurcation of the legs. The body leans forward while pushing the knees to the ground with two elbows. Hold for 30 seconds - 1 minute.
Efficacy: It is good for the pelvis and promotes blood flow into the back and abdomen. Relieving sciatica can help correct irregular menstrual cycles. It is beneficial for a smooth delivery during pregnancy.
Key points: The abdomen is the force point, do not control, naturally shake, naturally breathe.
Note: Pregnant women are prohibited during March.
How to practice decompression yoga?
Fish potential: a fish that brings good sleep
In the lotus position, put the left foot on the right thigh, the right foot on the left thigh, the elbow support the upper body, inhale, the upper body slowly reclines, use the top of the head to support the ground, and the hands naturally fall on the thigh. Exhale while raising your chest and breathing 5 times.
Experience sharing: This action requires a high degree of flexibility for the waist of the practitioner. The friend who can't do it can reduce the difficulty of the action accordingly, that is, the legs are straight and straight, and the hands are inserted under the buttocks to support the body with the elbows. The body is straight, and the ankles are forced upwards, and the top of the head is placed against the ground to make the throat feel relaxed.
Exercise effect: Remember this formula, "fish type = good sleep", it can fully relieve the fatigue of the neck, promote the blood circulation of the brain, and provide sufficient nutrients for the brain to solve the problem of insomnia. In addition, this set of exercises can also fully stretch the chest, help deep breathing, strengthen lung function, improve immunity and reduce the probability of cold. Using the top of the head (the position of the Baihui point) to withstand the ground will also stimulate the relaxation of the throat, so that the chin is in a state of no pressure, which has a cosmetic effect.
How to practice decompression yoga?
Heroic style: strong waist
The hero sits, grabs both feet with both hands, and uses the elbow joint to support the body to exhale one side and put down the body. After the upper body is completely lying down, the hands are bent over the head, the left hand grasps the right elbow, the right hand grasps the left elbow, and naturally breathes. Release one side of the hand and slowly lift the body to restore the hero sitting posture.
Efficacy: strong abdomen, lower waist. To attach excess fat to the thigh.
Note: When you are down, you should slowly lower the section and arch the waist.
How to practice decompression yoga?
Baby type: relieve stress regulation sleep
Put your feet together and lie on the floor. The inspiratory spine extends upwards. The upper body is pushed forward and downward, so that the abdomen is close to the thigh. The closing amount is placed on the floor and the head is turned to one side. Place your arms on your sides and relax your shoulders, back and spine.
Efficacy: Helps relieve stress and regulate insomnia.
Note: body relaxation
How to practice decompression yoga?
Dagger: flexible spine
Diamond sitting posture, hands naturally relax on the side of the body, inhale straight back, exhale the upper body forward and downward, put your forehead on your feet, inhale and raise your hips, keep breathing, move your knees forward Until the knees are attached to the forehead, inhale and lower the buttocks to restore the diamond sitting position.
Efficacy: make the spine flexible and flexible, relieve colds, chronic tonsillitis.
Note: The forehead is on the ground and the feet are held by both hands.
How to practice decompression yoga?
Fight three: strengthen the muscles of the legs
This is a reinforced style of the warrior. The inhaled legs are greatly separated. Exhale the right foot and the upper body to the right by 90 degrees. The left foot only needs to turn slightly to the same side, and bend the right knee until the thigh is parallel to the floor. The calf is perpendicular to the floor and thighs, the left leg is extended, the knees are straight, the head is tilted upwards, the eyes are gazing at the palms of the ten, the spine is stretched as much as possible, and the upper body is tilted forward until the chest leans against you. On the right thigh, keep your arms straight, hold your hands together, then exhale. The upper body leans slightly forward, while stretching your right leg, while lifting the left leg off the ground, after fully stretching the right leg, The left leg is raised to parallel with the ground. In this position, the arms, the upper body and the left leg should form a straight line parallel to the ground, and the right leg should form a right angle with the line for 20 seconds.
Efficacy: Strengthen the muscle strength of the legs, relieve leg cramps and enhance self-confidence. Keep your heart calm.
Key points: Do not flip up the hips and keep the legs straight.
Note: Heart disease, high blood pressure are forbidden
How to practice decompression yoga?
Big worship: promote blood circulation in the brain
Sitting in a diamond position, put your hands on your chest, inhale your hands and stretch upwards, exhale your hands and upper body forward and downward, touch the floor with the outer edge of your hands, straighten your spine, inhale and lift your body with your hands to restore the sitting posture of the diamond.
Efficacy: promote blood circulation in the brain, beneficial to the lungs, indigestion.
Note: Put your hands together and your forehead on the ground, keep the diamond seated, and stick your hips on your heels.