1. Yoga stretching
1.1. Stretch your side waist, sit cross legged on the floor, open one hand on your side, lift the other hand over your head and close to your ears, and bend your body in the same direction. Hold for about 10 seconds and do it again in the opposite direction.
1.2. Stretch the lower leg, hold the ground on both sides of the body with both hands, stretch one leg forward, lift the soles of the feet back tightly, bend the other leg to kneel, and stand up on the ground. Keep your back straight and look at the floor in front of you with your head slightly raised. Hold it for about 10 seconds and repeat it with another leg.
1.3. Stretch the thighs, stand in a zigzag stance, hold the ground with both hands, move the center of gravity downward, support the floor with the knees of the back legs, and straighten the feet. After standing firmly, keep your back straight, lift your hands and stretch them behind your ears. Hold it for about 10 seconds and repeat it with another leg.
1.4. Spinal torsion: sit cross legged on the ground, bend the left leg and stand up across the knee of the right leg, keep the ankle close to the knee, sit straight on the upper body, support both hands on both sides of the body, and twist the body from the pelvis. Keep your right leg off the ground and keep your body’s center of gravity. Hold for about 10 seconds and repeat with another leg.
2. Basic movements of Yoga
2.1 baby relaxing
It helps to relieve bad emotions, release pressure and restore physical and mental calm. When practicing, take the Vajra sitting posture, straighten your back, look ahead, put your hands on both thighs naturally, and then take a deep breath. When you exhale, tilt your upper body forward, put your hands on both sides of your body, with your palms facing up, and keep your chest and abdomen close to your thighs for 1-3 minutes.
2.2. Beef noodle
It helps to strengthen the lungs, help balance the nerves, and enhance the body’s immunity. During the practice, take the Vajra sitting posture, extend the right arm backward, bend the elbow, exhale, pull the right elbow with the left hand, keep 2-3 breaths, then relax the arm and do the same action in another direction.
2.3 half moon
It helps stimulate the adrenal glands, accelerate the discharge of wastes, and eliminate fatigue. When practicing, keep standing posture, keep your feet apart, put your arms and hands on both sides of your body, look ahead, turn your right foot to the right, draw in the toes of your left foot, inhale, bend your body to the right, hold your feet with your right arm, point your left arm to the sky, exhale, move your right palm to the distance of your right foot, keep your left hand close to your leg, and then extend your left arm upward for several seconds to slowly return to your original posture.
3. Items for Yoga
3.1. Yoga clothes
Yoga movements are mostly stretching movements. When shopping for yoga clothes, you should give priority to loose ones, which will not affect the stretching of movements. In addition, it should be noted that yoga clothes with good moisture absorption and perspiration effect should be selected.
3.2 yoga mat
The use of yoga mat can prevent knee, hand and foot injuries. Before practicing yoga, you should buy a good Yoga Mat first. When shopping, pay attention to testing its elasticity and pressure resistance, and carefully check whether there are cracks, dirt, discoloration, etc. If there are quality problems, it is better not to buy.
3.3 Yoga rope
Yoga rope, also known as yoga stretching belt, can help beginners complete some difficult movements. When shopping, you need to test its elasticity and try to choose the one with good elasticity.
3.4. Yoga ball
Yoga balls are mostly made of PVC, which can be used normally as long as they are filled with air. In the process of practicing yoga, we often use yoga balls, so we need to buy them. When buying, if you are male, you should choose the larger one; if you are female, you should choose the smaller one, because it is in line with your body shape.
3.5. Clean towel
If you don’t have clean towels at home, you should buy them again, because towels are one of the necessary supplies, which can be used to dry and keep your body clean, which is good for yoga practitioners who often sweat.
Benefits of Yoga
1. Prevention of obesity
Yoga stimulates our glands, adjusts our endocrine, increases our heat production capacity, helps us to better control our appetite and prevent our body from getting fat by squeezing in various forward bending, backward leaning and left and right twisting postures.
Yoga reduces facial wrinkles and produces a natural “skin pulling” effect. Yoga handstand posture can often restore the original color of gray hair and delay the phenomenon of gray hair.
3. Release pressure
Regular yoga practice can make the body, mind and spirit more calm, promote the function of the immune system, and discharge the toxins in the body caused by stress.
In the process of practicing yoga, I often sweat. At this time, sweat will expel toxins from the body. It can also stimulate the organs with detoxification effect in the body by twisting the body, pulling the spirit, massaging and other methods, so regular yoga practice can help expel toxins from the body.
5. Improve self-confidence
Practicing yoga can make you feel healthy, strong and flexible, improve your self-image and regain self-confidence.
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.