Relax and rest techniques of yoga
1. Relax and posture
The importance of relaxation cannot be overemphasized. They should be done before practicing the yoga posture phase and at any time when the body is tired to concentrate. People often think they are completely relaxed when the tension is still in their bodies. After the feeling of relaxation is improved through yoga practice, various nerve energy accumulated in the brain due to normal mental stimulation is easily dissipated. While this power dissipates, the inherent ability to normal life in the brain and muscles is easy to be born and achieve harmony throughout the body. In today's e-era, people are in a lot of tension and anxiety, and it is difficult to relax even while sleeping. What modern people must do is not to return to the barren mountains of nature from the stimulating human society to live, but to awaken the nature within human beings themselves. This is the most important thing. The following yoga poses are particularly useful for those whose bodies are in urgent need of rest.
1. Lie on your back and relax technique: Lie on your back on the pad, place your hands on both sides of your body parallel to your body, palm up. Spread your legs slightly apart to a comfortable position. Close your eyes and relax your body. Try not to move any part of your body even if it feels uncomfortable. Let your breathing become rhythmic and natural. Let the mind be aware of its breathing in and out. Count for a few minutes if your thoughts start to disperse and try to pull it back to the number. If the practitioner can concentrate his consciousness on breathing for a few minutes, his body and mind will slowly relax.
Breathing: Maintain natural and rhythmic breathing.
Time: The time available to suit the individual. Generally speaking, the longer the time, the better.
Conscious: Focus on breathing and counting your breaths. If you perform yoga in a complete relaxation style, direct your consciousness to all parts of the body.
Benefit: Provides relaxation to the entire psycho-physiological system.
2. Prone technique: Lay on the prone pad and extend your arms forward. Relax your body using the same method as the complete relaxation gesture above.
Breathing: Natural and rhythmic, soothing and even.
Time: It is recommended to practice this style as long as possible. A few minutes before and during postures are enough.
Conscious: Focus on breathing and counting.
Benefit: Recommend it to people with herniated discs, rigidity, and stooped bodies, who will find this exercise a very beneficial posture for their spinal disease.
3. Best technique: Lay on the prone pad, cross your fingers and place them behind your head. Slowly relax your body, using the same method as the complete relaxation routine described in Exercise 50 above.
Breathing: Maintain natural and rhythmic breathing.
4. Crocodile technique: Lie on the mat, lift your shoulders and head, place your head on your hands and palms, and touch your elbows on the ground. Relax your body, close your eyes or look straight ahead.
Breathing: Natural and rhythmic.
Time: Based on feeling relaxed and comfortable.
Remain: Put it in the breathing process or take several inhalations.
Benefit: This posture has obvious therapeutic effects on people with slipping discs or any spinal disease. Keep this posture for as long as possible. This very simple pose can also be performed by people with asthma and anyone suffering from other lung diseases.
5.、Fish Puzzle Technique: Lay on your back on your back and place your fingers under your head. Bend and fold your left leg sideways (bend your upper leg and hold your lower leg straight to your chest as close as possible. Turn your arms to the left and your left elbow closer to your left knee. The right side of your head rests on the bend of your right arm. This posture is like a flying fish.
Breathing: Maintain normal and relaxed breathing in stillness.
Time: Practice this position on both sides of your body as long as possible. This formula can also be used for sleep.
Conscious: Focus on your breathing, as if lying on your stomach, slightly on your side.
Benefit: This position helps to redistribute fat deposits on the waist and stimulates digestive tract peristalsis through stretching of the intestines. It is an excellent resting position to help eliminate constipation. It also relieves sciatica by relaxing the nerves in both legs. Helps blood flow back to the heart, and quickly feels fatigue relieved.
2. Yoga rest
Yoga rest is a technique that allows yoga practitioners to get excellent rest and relaxation. We often feel sleepy after lunch, but we don't have time to sleep. In this case, as long as you do any of the following yoga breaks, you can relieve your sleepiness and restore your strength. If you often go to bed very late and have to get up early every day and often feel exhausted, in this case, as long as you do a yoga break before going to bed at night, you will find that although you just sleep the next morning, you will wake up and find that although you are just sleeping. Short, you feel relaxed and energetic, and your sleep quality is greatly improved.
The practice method of yoga rest is also very simple. There are three commonly used techniques: training method, artistic conception method and rest method. Practitioners can choose relaxation methods according to the situation. The first two are relatively simple relaxation methods and are suitable for people who don't have much time to do relaxation exercises. The rest technique is gradual and comprehensive relaxation. The more time it takes, the better the effect will be.
Training method Consciously controls one's own psychological and physiological activities, reduces arousal levels, improves the body's disorder functions, and relaxes the spirit. The main method is to achieve a relaxed, quiet and natural state of relaxation through yoga adjustment (body adjustment), breathing (breathing), and mind (mind adjustment). Modern scientific research shows that yoga relaxation and rest reduces the excitability of the sympathetic nervous system, reduces the body's energy consumption, increases blood oxygen saturation, increases hemoglobin content and oxygen-carrying ability, improves digestive function, and causes myoelectricity, skin electricity, skin temperature, etc. A series of nutrition-promoting reactions are of great benefit to adjusting functional functions, preventing and treating diseases, and prolonging life, and can also improve psychological qualities such as perception, memory, thinking, emotion, and character.
The artistic conception method achieves the purpose of relaxation through imagination, such as self-imagination after lying still: a picture appears in my heart, the lake is calm and clear; a beautiful white swan floating across the lake, or the white snowflakes in the sky are also gently falling; or the golden sun jumps out of the horizon, and the ocean is surging; children are playing on the grass; the clear blue sky, white clouds floating; In these poetic feelings, you will naturally feel relaxed and happy, feel particularly relaxed, comfortable and happy, and feel extremely calm inside.
Rest method Rest method is a combination of the above relaxation methods. Usually a teacher or coach recites the guide words, and the practitioner exercises according to his guide words. (Internship Editor: Wu Jinyu)