1. What is the method of Yoga lower waist
1.1. Distance between feet and the wall: distance of one leg. Step on the ground with your right leg and the wall with your left leg at 90 °, remember the position of your right foot.
1.2. Don’t rush to support the wall with both hands: your feet are slightly wider than your hips, your hips should be pushed forward, and your hands should support your sacrum.
1.3. Hold the wall with both hands. Don’t rush down, stretch your hands straight first.
1.4. Don’t forget the extension of the lumbar spine: when it goes down again, the lumbar spine is easy to squeeze. At this time, the hip is pushed forward, and the spine is extended from the lumbar spine, and the hands continue to extend straight.
1.5. Support the ground with both hands: both hands finally come to the ground and push hard.
1.6. Straighten your legs and stick your chest to the wall.
2. Basic movements of Yoga
2.1 yoga breathing method
Alternate breathing method: adopt lotus or cross legged sitting posture, with the index finger of the right hand in front of your eyes. First, breathe completely, then block the right nostril with your thumb and inhale through the left nostril. Hold your breath for another 16 seconds, then open your right nostril, block your left nostril with your middle finger, and exhale through your right nostril.
2.2. Purification breathing method: stand straight, legs apart, and breathe slowly through the nose. Hold your breath for a few seconds, press your lips on your teeth, leaving a small narrow gap, and let the gap drain out from the small gap until the air is completely emptied. It should be noted that the gas must be discharged from the gap, otherwise, this breathing method will not achieve the expected effect.
2.3 Yoga Meditation
Lotus pose: first put your right leg on your left thigh and your left foot on your right thigh, so that your heels are close to your abdomen, your palms are open, and your index fingers and thumb tips touch. Then put your hands on your knees, keep your head and spine straight, and meditate with your eyes closed.
2.4. Auspicious pose: the right heel is facing the left thigh, and the left heel is facing the right thigh. Then put your hands near the abdomen, hold your left hand with your right hand, adjust your breathing, and meditate with your eyes closed.
3. Benefits of Yoga
3.1 cultivate self-cultivation and calm the mind. Long term practice of yoga can achieve peace of mind, forget all unpleasant things, better cultivate your own sentiments, make yourself more confident and love life more.
3.2. Enhance resistance. Long term practice of yoga can not only strengthen the body, but also strengthen the resistance. For example, it can reduce the occurrence of colds and other diseases.
3.3. Improve personal mood. Because yoga can rejuvenate the glandular nervous system, including the brain, the mind and mood will naturally take on a positive state. It makes you more confident, enthusiastic and optimistic. Everyday life will become more creative.
3.4. Regulate physiological balance. Long term practice of yoga can maintain the state of all major systems in the body, and at the same time, it can adjust physiological functions to strengthen the body.
The best time to practice yoga
1. After getting up in the morning
Just getting up in the morning and practicing yoga for 10 minutes can make people’s minds become clear and energetic all day long. Generally, the yoga pose suitable for morning practice is the Sun Salutation pose. Practicing Sun Salutation can make your body flexible and full of energy after practice.
2. Before lunch
After a day’s work, people are often very tired, so practicing yoga before eating can relieve physical fatigue, and also burn fat, which is helpful for weight loss. Usually, it is appropriate to practice yoga on an empty stomach, which will not cause discomfort.
3. Before going to bed at night
Before going to bed at night, in order to relax and promote sleep, you can practice yoga for 10 minutes. If you feel that your body has strong adaptability, you can also practice more movements to help you slim your abdomen and waist. However, it should be noted that do not practice movements with too much intensity, so as to avoid injury, physical discomfort and affecting sleep.
Taboos after yoga
1. Don’t sit down at once
Many people feel tired after practicing yoga and will sit down immediately. In fact, this is wrong. Sitting down immediately after practicing yoga will block the blood flow of lower limbs, affect blood circulation, aggravate fatigue, and even cause gravity shock.
2. Can’t eat right away
During yoga practice, people’s nerve center is in a highly excited state, and the parasympathetic nervous system, which manages the activities of internal organs, strengthens the suppression of digestive system activities. In addition, when practicing yoga, the blood of the whole body will be redistributed to supply the needs of Yoga organs in a centralized way. The blood supply of various organs in the abdominal cavity is relatively reduced, so the gastrointestinal peristalsis is weakened and the secretion of digestive glands is reduced. If you eat immediately, It is easy to increase the burden of digestive organs and cause gastrointestinal dysfunction.
3. You can’t have cold drinks right away
When practicing yoga, the body will sweat a lot, and the body will consume too much water. After the practice, the feeling of dry mouth and dry tongue will appear. Many people like to buy cold drinks to quench their thirst. But at this time, the digestive function of the human body is in a restrained state, and the digestive function is low. If you eat cold drinks immediately, it will easily cause gastrointestinal cramps, abdominal pain, diarrhea, and even induce intestinal diseases.
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