Experts recommend ten moves of stress-reducing yoga

For modern women, working hard every day and facing more and more difficult pressures, bad emotions will be extremely inflated, which in turn corrodes women's physical and mental health. Yoga is a feature that purifies the body through postures and calms the senses through concentration. Here, please invite a professional yoga instructor to give you ten yoga movements, hoping to help you relieve stress.

He Jingping, a senior professional yoga instructor, said that the practice of yoga purifies the body through postures, calms the senses through concentration, and finally achieves a state of decompression and relaxation. In a balanced posture, whether you focus or not when doing it will determine the strength of the adjustment effect on the body. At the same time, if you want to achieve the purpose of reducing pressure through yoga, self-discipline and persistence will become the key. Only by persisting in doing an action for a long time can you feel the changes in your body. For example, the original soreness in the cervical spine has disappeared, and the psychological pressure has also been strengthened.

In addition, it does not mean that only one or a few movements have a decompression effect. All yoga movements actually have a decompression effect. The most important thing is whether the movements are suitable for you. For example, some movements are not suitable for people with serious cervical problems. In addition, no matter what yoga movement you do, it is extremely important to cooperate with the correct breathing method. Breathing slowly and exhaling slowly, evenly and slender. This is its principle.

Tip: The ten yoga movements given below can be connected to form a set of stress-reducing yoga, or they can be done individually. In addition, there is no standard for the degree to which every movement is performed, especially the stretching and stretching movements. As long as you reach your personal limits, it will be fine.

1. Tree type

Decompression effect: This is a balanced movement in yoga posture practice. It can strengthen joint function and help regulate posture, help the spine maintain a straight and healthy state, and keep the internal organs functioning normally. Yoga theory holds that the integrity and health of the spine will directly affect the function of various internal organs.

Action essentials: Stand with your left foot, bend your right knee, place the sole of your right foot close to the inside of your left thigh, then put your hands together, maintain normal breathing for 3 times, slowly stretch your hands up above your head, and maintain this balanced posture breathing 6-8 times. Exhale again, return your hands to your chest, and then relax your legs to restore upright posture. Change sides and repeat.

2. Ox Face Style

Decompressive effect: It prevents fat from accumulating on the upper arm and makes the arm slender. Prevent scapulohumeral periarthritis, eliminate shoulder and neck stiffness, and increase the elasticity of the pelvis and knee joints. Prevent insomnia and relieve fatigue and stress.

Action essentials: Kneel on one foot and take a deep breath. Bend your knees, lower your right foot and cross your legs, so that your left foot is on the outside of your right thigh. The left hand goes around the back from above, and holds each other with the right hand behind the back, stays for a few seconds, and takes a deep breath. When you first do it, you can also use a towel to connect your hands. Restore, adjust the breathing, and change the side. As you do, focus on the muscles of your arms.

3. Bow

Decompression effect: This is a relatively strong posture. This posture can strengthen the spine, strengthen the flexibility of the spine, and strengthen the massage of the entire visceral system. But people with gastric ulcers should not stretch too much or give up because the posture is too strong.

Action essentials: Starting from the prone position on the forehead, bend your knees, press your feet to your arms, and hold your hands to your ankles. When inhaling, stretch your upper body upward as much as possible, but keep your thighs on the ground and breathe as long as possible. Exhale, slowly return your body to the ground, return to your prone position to relax your body.

In order to strengthen the massage of the abdomen and chest, when the practitioner is capable enough, he or she can shake the body back and forth and left and right while maintaining the posture. This position can be repeated 2-3 times.

4. Torsion type

Decompressive effect: It can effectively eliminate back pain, abdominal pain and abdominal distension, improve poor blood circulation, and stimulate normal hormone secretion.

Action essentials: Starting from the kneeling position, sit to the left of the leg, place your right foot next to the left knee, place your left elbow on the right knee, place your left hand above the right chest, and place your right hand behind your hips. Inhale, straighten your back, exhale, twist your body backwards, and maintain your posture for 6-8 times.

5. Lift your feet in boat style

Decompressive effect: Strengthen the strength of abdominal muscles and psoas muscles, and strengthen liver and kidney function.

Action essentials: Grab your feet with both hands, inhale, lift your upper body and legs, about 60 centimeters above the ground, form a v, and breathe naturally for 10-20 seconds. Exhale and slowly restore.

6. Snake Strike

Decompression effect: It is beneficial to the nerves and muscles of the back and increases the elasticity of the spine. It is also helpful for sciatica and common back diseases, and helps eliminate irregular menstruation.

Action essentials: Get down on the ground with both knees and support your arms on the ground at a vertical angle to your shoulders. Lean forward, keep your forehead on the ground, and reach your arms forward to touch the ground. Bend your arms, raise your head, and collapse your waist so that your waist is close to the ground, and let your torso slowly move forward along the ground. After reaching the heart, straighten your arms, support your upper body with your head, tilt your head back, and look up. Hold for 20 seconds and breathe naturally. Then, do it in reverse order and return to the starting stance.

7. Pigeon Style

Decompressive effect: Strengthen the spleen and stomach and eliminate abdominal flatulence. It regulates the imbalance and constipation of gastrointestinal organs (kidney, liver, spleen, intestine). It can also improve weakness of the ankle and knee joints and eliminate bone spurs in the joint. Beautify the body lines, promote blood circulation throughout the body, and improve physiological functions.

Action essentials: Stretch your legs forward and keep sitting long. Bend your right knee, press your right heel against the perineum or cross your left leg, open your left leg to the side, bend your knee joint, and try to make your thighs in a straight line. Hold the foot of your left foot with your left hand, lift your left calf up, and place your instep on your elbow. Buckle your fingers with your hands in front of your body, wrap your arms around your head, turn your face to the upper right, and straighten your sternum as straight as possible. Hold this position for 5 sets of abdominal breathing, swapping legs to the other side. During practice, adjust your knees in a straight line between left and right, and place your consciousness on your waist.

8. Diamond wheel arch body

Decompressive effect: Softens back bones, stimulates sexual glands, and promotes hormone secretion.

Action essentials: Kneel on the floor, knees and feet together, the soles of your feet stick out behind you, and then sit on your heels. Place your hand gently on your thigh. Put your arms behind your back and clench your hands tightly. Inhale, look up and curve your spine. When stretching your shoulders and chest, clench your hands behind your back. Stop, take a deep breath, and slowly restore.

9. Egret style

Decompression effect: This allows the legs to be fully stretched, strengthens the leg muscle lines, beautifies the slender leg shape, and tightens and beautifies the hip lines.

Action essentials: Lift your right foot and encircle it with your left and right elbows, and shake your body slightly back and forth for a few minutes. Fold your left and right elbows, keeping your right leg close to your chest, keep your head upright, pull your right foot high, and straighten your back. Each movement should be practiced symmetrically from left to right, and you can do it several times.

10. Candlelight meditation

Decompression effect: Enhance metabolic function in the body, make the body elastic and full of vitality, change people's sub-health status, reduce negative emotions, and treat diseases common to modern urban people such as insomnia and neurasthenia.

Action essentials: Close your eyes and open them again, look up and down as much as possible, and go up and down for 10 to 15 rounds.

After completing the eye relaxation action, slowly open your eyes, don't look directly at the candlelight. Look at the front side of your legs first, slowly move your eyes upward, and finally move to the candlelight to stare. Relax your eyes when gazing, don't stare at your eyes, and try not to blink. Quickly open your eyes and stare at the candlelight until you have to blink. When you feel that tears are about to flow or have already flowed, slowly retract your eyes and close your eyes, arch your palms, make your palms bowl shape against your eyes, don't touch your eyes, and stay for 5 to 7 breaths. Relax.

Open your eyes and stare directly at the candlelight. When you feel that your eyes are sore, tears are about to flow or have already flowed, close your eyes, rub your palms together and buckle them on your eyes.

guidance expert

He Jingping, a nationally renowned yoga instructor (Internship Editor: Wu Jinyu)