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The Yoga action of relaxing the body is still relatively rigid for novices to practice yoga, so relaxing the mood is the most important.
What are the Yoga actions of relaxing the body? Xiaobian will tell you about yoga movements to relax your body.
Yoga action to relax your body 1.
Face the wall with your back and abdomen and stand tens of centimeters away – so that your hands can support the wall and the height is slightly higher than your waist.
When you lean forward, step back with your feet and keep your arms straight.
Keep the tail vertebrae natural, don’t arch the lower back, and look down with your eyes.
If it is difficult to bend over 90 °, you can put your feet slightly close to the wall to raise the position of your hands a little.
For people who are particularly stiff, it doesn’t matter if they are a little taller.
Take your time.
2.
Chest and shoulders extended, hands holding a bath towel, straighten your arms and lift them to the top of your head to form a wide V-shape.
At this time, your chest and shoulders should feel the comfort of being stretched and expanded.
If you don’t feel this comfort, you can separate your hands a little more or get closer.
Or you can: hold a bath towel in both hands, one end behind your back, your feet slightly wider than your hips, and your toes forward.
Bend forward, let your upper body close to your thighs, and lift your hands holding the bath towel up from behind.
3.
Chair back movement: stand facing the chair back and tens of centimeters away from the chair, with feet as wide as shoulders, hold hands on the chair back, keep the back natural and straight, bend forward with the waist as the axis, and straighten your arms.
This action can be done facing the kitchen cabinet, such as in the gap between hot dishes in the microwave oven.
If you feel that your softness is enough and want to bend down further, you can try to turn the chair in a different direction and put your hands on the back of the chair instead of on the surface of the chair.
Similarly, your back is naturally straight and your hands are straight, which can increase the extension and bring you closer to your toes.
But no matter how much you bend down, don’t make yourself feel reluctant.
4.
Turn around and put a chair beside the wall.
Bend your legs against the wall and put them on the chair, with your thighs parallel to the ground.
This time, when you rotate your body, hold your hands on the wall to keep your body within the limit.
Then “walk” with both hands and turn the body to the center.
Switch to the other side.
5.
Stand with your right foot on the back of the chair – your thighs should be parallel to the ground.
The right hand is on the waist, the left hand is placed on the right knee, and then the body is twisted to the right.
The left hand is forced on the knee to help the body twist within the limit.
Then turn your body to the center position and turn the other leg to the other side.
6.
Chest expansion exercise: bend your arms and lift them to the height of your shoulders.
Grasp your two hands into loose fists with four fingers opposite each other.
Then move your elbows to both sides – as if the elbow tips were to meet again behind your back.
Then repeat the second time, just exchange positions up and down when your arms are folded together.
Alternate left and right, one group at a time, at least 3 groups.
7.
Sit in an armchair with your legs on one side of the chair.
Turn your body to the left, turn your upper body to the seat back, and grasp the seat back with both hands.
If the neck is flexible enough, you can turn your eyes to look at your left shoulder when turning your body (don’t force it.
If you feel pressure on your neck, you can look at it with the rest of your eyes).
Then change to the right.
What should you pay attention to in yoga practice? 1.
Don’t stop breathing when stretching.
You should breathe slowly and deeply.
Pause breathing and hold your breath will increase the negative oxygen debt, uncoordinated movement and improve the chance of hamstring injury.
2.
Erythema, rash, blisters, dizziness, headache, belching (burping), nausea, spitting thick sputum, runny nose, farting, pulling smelly shit or scattering smelly urine, etc.
are all more severe gas shock focus reactions and detoxification reactions.
In case of these symptoms, we should follow up the victory and continue to stretch and pat.
3.
Stretch before and after exercise.
Most people only remember to stretch before exercise, and when they are tired after exercise, they don’t even want to move.
In fact, after exercise, although the muscles are sore, it is still necessary to gently stretch again, so that the muscle fibers can be re conditioned, the speed of recovering fatigue can be accelerated, and the muscle conditions will be better during the next exercise.
There is no absolute standard for stretching time and intensity, because people’s physique, age and condition are different.
Time and intensity are relative.
It is impossible for the patient and the elderly to pull to the standard position at one time, that is, raise their legs upright and lower their heels to touch the ground.
It is important to pull the tendon until there is pain, numbness and swelling.
The effect is better if the tendon is pulled for more than 20 minutes.
It is better to pull 20 minutes at a time and 10 minutes at two times.
5.
Warm up before lacing.
For example, small running can increase the body temperature and keep the muscles and tendons in a state of preparation.
In this way, the effect of stretching will be improved, and the chance of injury caused by improper stretching can also be reduced.
6.
For people who often practice yoga and dance, stretching for 10 minutes is easy, but if the stretching time of each leg is extended to 30 ~ 40 minutes, there will also be numbness, acid, pain, burping, farting, defecation, sweating and other phenomena, which are good phenomena of “air impact focus”, indicating that the treatment is effective.
Continue to stretch and pat.
It should be emphasized that the stretching time is not an easy stretching time, but the time calculated after the stretching strength is enough to make people feel pain, numbness, acid and swelling.
Supine leg lifting Yoga step1: lie on your back, land on the ground, put your feet together, bend your legs, inhale, slowly lift your feet off the floor, put your hands on your knees, and keep your upper arms close to the floor.
Step 2: exhale, slowly lift your feet away from the bottom of your thighs, extend your toes outward until your arms are straight, your hands touch your knees, and your thighs are straight.
Repeat this action 10 times.
Goose Yoga step1: kneeling, feet together, buttocks sitting on heels, inhale, body bending down, abdomen close to thigh surface, arms in front, forearms on the ground, head down, forehead on the floor.
Step 2: exhale, slowly lift your body, straighten your arms under your shoulders, lift your hips up, straighten your thighs, and repeat this action 10 times.
Easy to detoxify, practice healthier and put on Yoga suits.
Practice.
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