Morning and evening yoga practice plan

Morning yoga: Be an "energetic" Superman:

After getting up in the morning, it feels great to be lazy and lazy to stretch and take a deep breath. If you have time, you can also do a few yoga movements to maintain full vitality and peace of mind throughout the day. If you can Persevere and do it every day, you will definitely be able to exercise to become a youthful and healthy "energetic" Superman.

Step 1: Wake up the muscles

Take deep breaths for two days and three minutes. Contraction of abdomen during inhalation. Exhale when there will be a sense of snorting is carried to the spine. Benefits to the body: In preparation for the exercise process, can promote the flow of oxygen in the muscles. Spiritual benefits: You can obtain a calm and peaceful mental state.

Step 2: Increase vigilance

Lie flat on the bed, bring your legs together, stretch your arms to your sides, bend your right leg, and place your knees on your left leg. Turn your head and look at your right arm. Keep this state for about 10 minutes. Then do it again in a different direction. Benefits for the body: Stretch your chest, hips and neck to stimulate digestion. Benefits to the spirit: Revitalize the nervous system and improve vigilance.

Step 3: Increase confidence

Lie flat on the bed, keep your feet together, toes forward, and stretch your arms, shoulder-width apart. Stretch your arms along your fingertips with your elbows straight; stretch your legs along your toes. Hold this state for 10 seconds and breathe normally. Benefits to the body: Stimulate circulation and breathing, create elegant postures. Spiritual benefits: Increase self-confidence and build a sense of inner strength.

Step 4: Improve your attention

Lie flat on the bed, hands in front of you, palms facing each other. Reach over your head and keep your palms facing each other. Bend your right leg and place one foot on the inside of your left leg. Hold this for 10 seconds. Body benefits: Stretch shoulders, arms and back. Spiritual benefits: Create a calm, positive external image and increase concentration.

Evening yoga: Brings you a good night's sleep

Perhaps it is a social factor or a person's own factor. There is no doubt that the number of people waiting painfully for the dawn throughout the long night is constantly increasing. As a result, sleeping drugs are becoming more and more popular. Although sleeping pills can play a certain role in falling asleep, they are after all a kind of "medicine". As the saying goes, drugs are three-part toxic, so you can't take them every day. If you want to get rid of sleeping pills, you can choose to practice yoga. It can allow you to achieve physical, spiritual and emotional harmony, effectively releasing mental stress and energy. How about it? Are you excited? Here are three ways to practice at night. Try them before you go to bed. Cat and Cow pose: Arms spread out shoulder width and palms face the floor. Open your knees to be as wide as your hips, and stretch your back flat. Close your eyes, breathe in, arch your back, lift your head, and face your chin towards the roof. Exhale, lower your chin toward your chest, and arch your back.

Leg-extension: Sit quietly on the floor with your legs extended forward. Relax your knees, straighten your spine, breathe in, then breathe out, and stretch forward from your arms, extending your arms out towards your toes. Relax the spine and buttocks.

Respiratory therapy: Sit on the edge of a chair or on the floor with your legs crossed, with your spine straight. Press your right nostril with your thumb. Relax by breathing through the left nostril for 1 to 2 minutes. According to the scientific principles of yoga, the temperature of the air flowing through the left nostril will become cool and comfortable and refreshing, while the right nostril will warm up. Sleep with the right body to encourage the left nostril to breathe. (Internship Editor: Wu Jinyu)