A yoga practice plan recommended by experts

This yoga practice plan can not only improve your health, but can even change your life. This goal may sound too difficult to achieve, but in fact, planned yoga practice is the best way to achieve this goal.

You can practice all of your postures every morning before you get up or go to sleep at night, or adopt a few that you feel suits you. Before starting, do a 2-minute preparation activity. Do stretching or walking in place. During practice, each posture lasts for 30 to 60 seconds. Take a deep breath slowly and feel the air entering your lungs.

1. The posture of full-body stretching acts on the energy center at the bottom of the body, that is, the bottom of the spine.

Action essentials: Sit on the ground, stretch your right leg forward, bend your left leg inward from your knee, just touching the inside of your right knee, slowly stretch your body forward, and lower your head as far as possible. Until your hands touch your right leg. Stretch forward as long as you feel comfortable. Then change your left leg to complete the same move.

Physiological effect: This exercise stretches the sciatic nerve, spine and back. Can help relieve muscle stiffness and pain. It also acts on the adrenal glands, legs, bones and large intestine. When this energy center is out of balance, you can gain weight easily and you can experience problems with the digestive system, such as troubling diarrhea and constipation.

2. The cat's posture This posture acts on the energy center of the sacrum, namely the waist bone.

Action essentials: Ground on all fours, head down, buttocks and knees in line, shoulders and hands in line, palms down on the ground, and back slowly arch. Like a cat. Hold on for a few seconds, then slowly lift your head and your back sinks.

Physiological effects: This action relaxes the lower part of the back, acts on the reproductive organs and helps relieve dysmenorrhea. It can also reduce arthritis and speed up blood circulation.

3. Crossing your legs acts on the energy center of your chest. That is, below the diaphragm.

Action essentials: Sit on the ground with your legs crossed, your back straight, and your legs in a semi-lotus shape. Place your palms down on your knees.

Physiological effects: Coordinate metabolism and act on the stomach, bladder, liver and nervous system.

4. Crossing your legs and arms acts on the energy center of the heart, the chest.

Action essentials: Sit on the ground with your legs crossed, cross your arms, and place your hands on your left and right shoulders.

Physiological effects: It acts on the heart and blood circulation, and has certain curative effects on asthma, irregular breathing and hypertension.

5. Meditative posture This posture acts on the energy center of the forehead.

Action essentials: Sit on the ground and cross your legs. Keep your back straight, put your hands on your knees, and squeeze your index fingers and thumbs into an "o" shape.

Physiological effects: Acting on the lower end of the brain, nervous system, nose, and eyes. It can also help treat headaches and neurological problems.

6. The position of handstand acts on the energy center of the top of the head.

Action essentials: Do a handstand. If this is too difficult for you, you don't have to lift your feet. Be careful not to use this position during menstruation.

Physiological effects: It acts on the upper end of the brain and the pituitary gland, helping to treat insomnia, relieve stress and calm over-excited nerves.

7. Relax posture This child-like posture is the best way to end the practice.

Action essentials: Keep your back straight, place your arms easily on your sides, exhale, and stretch your body forward with your forehead down until you touch the ground in front of your knees. Hold this position for 6 to 10 seconds.

Physiological effects: This position stretches the spine, bottom of the back, neck and arms. It is a great way to calm down and relax. (Internship Editor: Zhang Xing)