Warm up yoga to accompany you through the winter

Yoga is a good exercise in winter. Choosing some exercises to twist the spine and leg movements in winter can achieve very good exercise effects, stimulate blood circulation throughout the body, and open up meridians. But we must also keep in mind that every cell, every joint, every part, and every organ in our body has its useful life. This is also the truth. Winter exercises should not blindly increase the difficulty and extend the time. Choose the right posture is the key.

complete breathing

1. Sit down.

2. Place one hand on your abdomen and focus consciously on your breathing.

3. Take a slow and deep breath to fill the lungs. The lungs press down on the diaphragm, the abdomen protrudes, the chest expands, and the shoulders rise slightly; then, breathe out slowly, the shoulders fall, the chest retracts, the diaphragm returns to its original place, and the abdomen retracts.

4. Take one breath and one breath and repeat it 5 to 10 times.

Efficacy: Help inhale more oxygen, increase the oxygen content of blood, accelerate metabolism, and make you energetic and focused.

Butterfly pose (also known as auspicious pose)

1. Sit down with your legs folded and straightened.

2. Spread your legs apart, retract your heels inward, and keep as close to your body as possible.

3. Grab your feet with both hands and slap your legs up and down on the floor, like a butterfly spreading its wings and tapping its wings; maintain natural breathing during the movement.

4. You can also press down on your knees with both hands to assist your legs to beat the floor.

Efficacy: It improves the problems of poor blood circulation and frequent cold hands and feet due to sedentary office, little exercise, or rigid body after middle age; women practicing this style frequently can relax bones and joints and improve irregular periods.

Cobra

1. Lie on the ground, relax your body; touch your lower palate to the ground; keep your hands close to your chest and your palms close to the ground; keep your legs together and your insteps close to the ground.

2. Inhale, slowly lift your head, tilt your neck back, press your navel and lower abdomen to the ground, relax your hands to form a "half snake" shape.

3. Continue to inhale, straighten your arms slightly, lift your upper body, relax your shoulders and neck, put your navel and lower abdomen on the ground, and stare up at the ceiling.

4. Relax your arms, slowly lower your body, touch your chin to the ground, place your hands on your sides, and breathe well.

After resting for 30 seconds, do the movements again. Repeat this 5 to 10 times.

Efficacy: Strengthen cardiopulmonary function, enhance breathing, and prevent colds.

Eagle Claw

1. Stand with your legs together.

2. Bend your knees slightly.

3. Lift your left leg, cross your right knee, and hook your left foot around your right calf.

4. Inhale, bend your fingers into eagle claws, exhale, stretch your arms to the sides, tilt your upper body forward, and maintain even breathing.

5. Change your right leg to cross your left knee, hook your left calf, and repeat the above actions. Make left and right groups and repeat 5 to 10 times.