1. Yoga cat stretching for sedentary people
Kneeling posture, use our two hands to support the ground, and the distance between our hands and our two knees is half the arm distance. Inhale, collapse the waist and concave the back, raise the head, lengthen the neck, exhale, arch the waist and convex the back, lower the head and lower the jaw against the clavicle. Keep 3 breaths between each inhalation and exhalation. After 10 rounds, relax in infant style.
2. Tiger Yoga for sedentary people
Kneeling posture, use our two hands to support the ground, two knees together, and the distance between our hands and two knees is half an arm. Inhale, lift one leg, then lift the upper limbs, raise your head, position your hips correctly, and straighten your knees. Exhale, take back your legs, touch your forehead on your knees as much as possible, arch your back, and keep your legs from landing.
3. Yoga back stretching for sedentary people
In the sitting posture, the two legs are together and extend straight forward, and the hands are up to drive the spine to fully extend. Inhale, lift your head as far as possible, lengthen your back, exhale, move your upper body forward, hold your thumbs with both hands, concave your back, straighten your knees, and keep breathing for 3 times. Exhale, land your elbows on the ground, press your abdomen, chest and head against your legs as much as possible, and keep breathing for 5 times.
4. Yoga mountain style for sedentary people
At the end of a long day, there is pressure on the back and chest. This posture can relax and relieve. Do a comfortable standing posture, with feet separated by the same span width, palms facing each other, lift above your head, hook your thumb and bend back gently and take a deep breath. This posture has a very good effect on releasing the tension and pressure of chest muscles.
5. Yoga Fish pose for sedentary people
Sit up with the strength of your hips, straighten your legs forward and press your toes down. Lie back with your hands on your hips and support your body with your forearms. Then, lift your chest up above your shoulders and tilt your head back to touch the ground.
Take a deep breath and rest in this position for 15-30 seconds. The Fish pose releases the pressure on the neck, throat and head, which helps stretch the chest muscles and open the lungs.
6. Standing forward bending Yoga for sedentary people
This posture of bending forward creates a sense of relief and relaxation. This posture can alleviate pressure and anxiety, and the tight muscles of arms and shoulders can also be stretched, which can effectively alleviate the discomfort caused by sitting for a long time.
Precautions for beginners of Yoga
1. Find the type of yoga that suits you
There are many kinds of yoga, and not every kind of yoga is suitable for you. Each yoga studio provides certain free experience courses. You can experience it before making a decision.
2. Don’t be shy about your body
The people who practice yoga in the advertisement are slim, but no matter what one’s waist circumference is, they can practice yoga well. In fact, research shows that yoga can help people lose weight and avoid gaining weight.
3. Mentality is the most important
Compared with a set of yoga practice clothes and a professional mat, the most important thing is to have an open and peaceful mind. When practicing, you should be free of distractions.
4. Don’t pursue the extreme
You may have seen yogis twist their bodies like noodles, but this is just the best way to practice. Even if you are born stiff, your body will become flexible through practice. In addition, you should know that yoga is not only about posing, but also about adjusting your breathing and relaxing your mood.
5. Don’t be misled
In order to prevent potential physical injury and being misled, teachers with professional qualifications and rich experience should be selected.
Benefits of Yoga
1. Promote blood circulation
Yoga also helps blood flow to often neglected parts of the body, such as joints, connective tissues and internal organs. Some yoga postures, such as stretching, twisting, holding back and tightening muscles, also have the function of sending signals so that the body can transmit blood to these specific parts.
2. Detoxification
When you practice most yoga classes, you usually sweat profusely. At this time, toxins in your body can be expelled through your skin. In addition, you can massage and stimulate some organs with detoxification function through twisting and bending postures. Therefore, regular yoga practice can help expel toxins from the body.
3. Enhance strength and flexibility
Each type of yoga has a history of thousands of years. It can strengthen and extend the connective tissue in the body. Whether your body is soft or stiff, weak or strong, yoga can improve your body and mind, and help improve your physical condition.
4. Improve self-confidence
If you practice yoga regularly, it can make you more healthy, flexible and strong, and also improve your image, so that you can become more confident. In life, you will also become energetic and do things more smoothly.
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