Fitness yoga improves physical pain
Yoga can even help you lose weight and shape your body. It can also help you keep fit. It can effectively improve headaches, sore shoulders, low back pain, and physical pain.
Today, let ‘s take a look at a few yoga exercises recommended by you to help you keep fit. Yoga breathing methods Yoga breathing methods are just as important as completing the movements correctly.
The correct breathing method can replace excess carbon dioxide and other exhaust gases in the body, and at the same time fill fresh parts of the body with oxygen to improve the effect of exercise.
The wrong way of breathing can cause insufficient oxygen supply, cause the body to lose balance and even cause injury.
Abdominal breathing method promotes diaphragmatic movement, making oxygen supply and carbon dioxide discharge more free.
Because the use of abdominal muscles can activate the large intestine and also help to lose weight.
The abdominal breathing method is suitable for sitting or lying down, such as rabbit postures, butterfly postures, etc., without pressure on the waist.
Action essentials: All lotus position, palms around the stomach, then the middle fingers of the hands intersect.
Inhale, the lower abdomen blows up like a balloon.
Exhale and hold your belly together with both hands.
The breath inhaled by chest breathing is longer than the breath exhaled, so the lungs can expand sufficiently to enhance lung function.
There is a slight pain in the heart when inhaling. This is a phenomenon of breath dialysis in the body. The pain will naturally disappear when you take the correct breathing method.
The chest breathing method is suitable for the pressure on the stomach and waist caused by the cobra posture, the boat posture, etc., and the posture needs to be maintained for a long time.
Action essentials: Full lotus position, palms inserted into ribs.
Inhale and expand your chest like opening your ribs.
Exhale and the ribs return to their natural state.
Head action name: Rabbit-type relieves tension in the head and cervical spine, promotes blood circulation in the head, and lightens the head.
Do it more than twice a day before going to bed or starting work.
Action essentials: 1, sit down on knees.
2. The upper body bends forward, with the abdomen attached to the top, straight forward.
3. Keep the hands crossed on the back.
4. The front end is slowly lifted, landing on the ground from the forehead to the top of the head, and then fixed on the ground.
If you want to improve the effect, turning the head ball 5-8 times can quickly relieve headache.
5. Crossed hands stretch forward to the ground and hold for 35-50 seconds.
Breathe with abdominal breathing.
6, the body curled up and slowly got back to the original movement.
Indigestion action name: Cobra-style (variant) movement of the upper body before and after meals can increase the peristalsis of the stomach, reduce the pressure of food on internal organs, and thus improve digestive function.
Repeated dyspepsia 2-3 times a day.
Action essentials: 1. Lie on the ground with your legs apart, the same length as the slender width, with your palms next to the top.
2. Straighten your arms and lift your upper body.
If you are a beginner, there are disadvantages to completing this posture, you can move your arms forward as long as it does not affect the spine.
3. Inhale and try to turn your upper body towards the front.
Pay attention to the right heel to make the upper body spiral.
4. Exhale, facing forward.
Breathe with chest breathing.
5, and vice versa.
Repeat steps 3 and 4 10 times.
Want to improve the effect, close your legs and do this set of moves. Front soreness action name: Arm stretching continuously in front of the computer or the body’s continuous bending posture is prone to fatigue in the front.
This posture can relieve muscle pain in the spine, arms, tibia, complications, etc.
Do it more than twice a day.
Action essentials: 1, with one leg on it, sit cross-legged on the ground.
2. The left arm is bent behind the head.
If you often feel heavy on your arms and knees, you can do this at any time.
3. Grasp the left elbow with your right hand and pull it backwards.
Hold for 10 seconds.
Be careful not to bend or lower your head when doing this.
4. While exhaling with chest breathing, bend your upper body and bend your body into an arc. Hold it for 5 seconds.
Pay attention to the tightness of the neck and back.
5. Repeat the steps 3-5 for 2 times and inhale slowly to raise your upper body, the same way in the opposite direction.
Tip stiff action name: The pain of boat-type reduction will affect both shoulders and spine, so it is necessary to eliminate alternative fatigue in time.
The boat posture can effectively relieve stiff muscle fatigue in the nape, chest and shoulders.
Do it 1-2 times a day.
Action essentials: 1, sitting on the ground with legs straight.
Stand vertically behind your back, point your fingertips at your body, and separate your palms from your palms.
Please note and align try and fold.
2. While inhaling with chest breathing, straighten your legs and lift them forward.
Note that the front end should be lifted as far as possible so that the body is in a straight line, and the reconstructed bone should also be brought together.
If you are a beginner with insufficient leg strength and cannot stretch, you can use yoga auxiliary straps to tie your legs.
3. Tilt your head back.
Relax the back of your neck, close your eyes, and keep breathing for more than 10 seconds.
If you are a beginner, spread your legs to the same width as your hips and bend them at right angles.
4, the chest landed first.
5. Push your waist back and slowly lift your upper body.
Tiredness Action Name: Downward Dog Style If the human body lacks the energy necessary for daily life, it is easy to feel tired.
This posture can promote blood circulation to the retina, legs, and spine, sooth muscles, and increase vitality.
Do it more than twice a day.
Action essentials: 1, palm and ground.
At this time, knees close to each other perpendicular to the ground.
2. While inhaling with chest breathing, lift it up and straight forward, keeping your legs straight.
Note that the fingertips must be parallel, and the palms and fingers must be firmly fixed to the ground to avoid overloading the wrists and arms of the opponent.
3. Exhale, make the body triangular with the right side facing down, and hold it for 10 seconds.
Try to straighten your legs until the Achilles tendon and calf are taut.
If you are a beginner and ca n’t straighten your legs, you can split your legs into 11 characters with the same width as the hips.
4. Leave your left leg off the ground for 3 seconds, and take turns turning your legs like walking, repeat 3-5 times.
5. Return to the initial position with your knees on the ground and rest for a while.
Back pain action name: Insufficient strength of the bridge-type abdominal muscles, which causes the waist to bear excessive force, which easily causes back pain.
This posture can strengthen the strength of the spine, reduce the burden on the waist, relieve the symptoms of low back pain, and also correct the role of the spine.Do it 6 times a day.
Action essentials: 1. Lie flat on the ground with your knees separated by the width of your hips and perpendicular to the ground.
Try to relax with your shoulders.
2. While inhaling with abdominal breathing, use your feet and arms to support the ground, and slowly lift your spine from your hips.
If the beginner feels that the blood pressure is too high, you can open it up.
3. Lift up the crotch as far as possible so that the body is arched, breathing 3-5 times.
If the waist is strong enough, you can breathe while lifting the pair perpendicular to the ground.
4, while exhaling, start from the lower part of the neck to the ground, repeat the steps 2-4 steps 5 times.
5. Relax your arms and legs to the ground naturally. End your movements by gently shaking your legs and rest.
Note that if the soles of the feet are not even on the ground or even prone, the insteps are prone to fatigue.
Physiological pain action name: Butterfly-like butterfly action can stimulate and open high joints, thereby eliminating physiological pain, normalizing ovarian function, and adjusting irregular physiological cycles.
The effect of persisting for one month can last for about two months.
Action essentials: 1. Sit flat on the ground and touch the soles of your feet to try to make your heels close to your body.
2. Hold your feet in both hands, and bend your upper body down so that your navel is attached to your heel.
Be careful not to tilt the retina.
3. Breathe with your forehead on the ground and breathe for 30 seconds.
Pay attention to the buttocks and waist after tightening, the internal length exceeds the length, and the upper body tries to bend down.
If beginners find it difficult, they can change their feet instead.
4, the body curled up in an arc and slowly got up.
Repeating for 5-10 minutes will work better.
If you want to improve the effect, you can shake the coaxial up and down like a butterfly waving its wings and repeat 30 times.