Madonna teaches you seven-day yoga experience

Madonna: Yoga makes arms beautiful

Linda is obviously a layman in yoga. If she wants to reach Sister Mai's level in an instant, she naturally can't even think about it. The clever Linnda began to make a "seven-day plan" for himself to see what level he could achieve in just one week!

At present, yoga and fitness classes and related teaching materials are numerous on the market. At a glance in a bookstore, you can see several sects of Hada Yoga, Chongdao Yoga, and Ananda Yoga. Newcomers will inevitably feel dazzled when they get started. Friends suggest that a thorough layman like Linda can find the simplest way to get started. As for courses with additional difficulty such as high temperature and handstand, you can try them after you have a certain foundation in the future. Yoga beginners don't need to be too strict with the choice of instructors, because the initial purpose must be to put feeling first and result second.

There is one sentence to describe the feeling of yoga in the first week: it is from standing trembling to barely keeping up with the movements, and then not working so hard to complete the movements. Because she had planned for the worst before starting, persisting in yoga for the first week gave Linda more confidence than frustration. For non-sports professional players like her, I believe that being able to keep up with the pace is success!

Day 1: Use breathing to regulate tension

Put on loose clothes and go to the gym for the first time. It's inevitable that you get nervous when starting something new. The coach's advice to Linda is to adjust your breathing: Find a position where you feel comfortable (you can lie down and sit, but make sure your whole body relax), gently close your eyes and start Take a deep breath. When you inhale, make your abdomen contract, and when you exhale, you should feel like your breath is being carried to your spine. While breathing, try to feel that you are in a great mood, throw away all distracting thoughts, and imagine the most beautiful picture in your memory. The time lasts for about five minutes. When you open your eyes, the world in front of you is indeed much fresher than before. Self-confidence has also been strengthened a lot.

Compared with old students, today's movements are naturally much worse, but the coach said that there is a limit to your limit. The standard for this level depends on whether you can still breathe normally and cooperate with the coach. Only when you can bend to the best. After the 70-minute class, Linda was a little tired and her limbs were a little sore. However, being tired is more fulfilling, which is different from sweating all over during aerobic exercise.

An effective breathing technique-abdominal breathing

Let's learn how to breathe effectively: Abdominal breathing First, lay your body flat, place your hands on your abdomen, start breathing in deeply, feel your abdomen rise, then breathe out, feel your abdomen fall. Inhale slowly and deeply to let the air rattle to the bottom of your lungs.

The next day, take a bath for your spirit

It is said that yoga can be cleaned through three channels. One is posture, where we do one after another. One is breathing. Breathing removes garbage from your respiratory tract, and the other is removing spiritual garbage. So today, Linda mainly uses her neck exercise to awaken her brain. Wash your face with your hands dry, thinking that it is your loved one's hand that is caressing you, and then use your fingers to comb your hair from front to back. After the action, use yoga breathing to adjust your body until it is relaxed, relax your shoulders, and turn your head to left and right. Turn it three times, then lean forward and back, try to do it properly each time, repeat it three times. Finally, try to breathe out the turbid air in your chest with all your strength. There are many similar movements in yoga, which are not difficult to do, but they are very useful for maintaining a refreshed state. The first time Linda finished it was like a bath for her brain.

The third day, initial weight-loss training

A woman who has been in the office for a long time will definitely be troubled by the fat on her abdomen and legs. The weight loss effect of yoga is not as obvious as aerobic exercise immediately, but long-term and continuous practice of yoga can modify the lines with uniform curves of the whole body. After practicing for a period of time, you will find that the waist and abdomen areas have become significantly looser when wearing clothes, and the body is more symmetrical. A girlfriend from Malaysia proudly showed Linda her high school photos. At that time, she weighed 40 pounds more than now. Later, she practiced yoga while studying in the UK, and over the years she achieved great results. She told Linda what she must do every day to lose weight: After calming her thoughts, stretch her shoulders backwards and stretch the muscles on both sides of the spine, then stand with her legs slightly apart, with her hands clasped backwards, and change her back straight to her upper body forward as much as possible. Bend, hold for 15 seconds, twice a day, and four times two days. The first time I tried this action, although I didn't feel as light as a swallow, I could still feel my limbs very stretched. Those who can persevere will definitely benefit a lot.

On the fourth day, diet and exercise

Judging from various books on yoga, yoga is a way of life, it is not just a exercise. Yoga diet is also a big part of this lifestyle. The advice of coaches and friends is to try to eat lightly, with clean green food best. Linda's breakfast today is milk cereal, whole wheat bread and fruit. Instead of eating red meat at noon, you will have a salad with a few whole small fish and vegetables and fruits. Many yoga enthusiasts also recommend that drinking some soup before meals is good for the stomach. Nuts, such as walnuts, dried fruits, and almonds, can provide calories to the body. A day's yoga diet and normal practice at night made Linda feel clean from the inside out.

Day 5, say goodbye to insomnia

When you deal with piles of things in the office every day, when you are under pressure, you will be prone to anxiety. In recent months, the quality of sleep has been much worse than before. It is not easy to fall asleep at night and often wakes up at night. After handling the last pile of trivial work during the workweek, before going to bed, Linda lit a stick of incense in the large, ventilated bedroom, sat on the big bed and began to practice several nerve-stabilizing postures. After practicing a few movements that could easily fall asleep, she lay down and used her right side to sleep. I feel clean in my heart, and I feel particularly sweet in my dreams.

Day 6, outdoor yoga, return to nature

Yoga is a better time to practice on an empty stomach during the day. The best time is after getting up in the morning. This Saturday, Linda stopped sleeping in and got up early. After going to the toilet, brushing her teeth and washing her face, she placed a soft cushion on the balcony. In the fresh air and rising sun on the weekend, she slowly reviewed every move of the previous few days. Although there is no atmosphere like a large classroom, the tranquil environment makes it easier for people to concentrate. The main exercise content in the morning is to activate the nerves.

Day 7, from local to the whole body

Yoga emphasizes the whole body and mind. After practicing on the abdomen and legs in the morning, I feel that other joints in my body are stiff. So I have to comb my entire body in the afternoon.

Linda looked at herself in the mirror at night before going to bed and really felt a lot more radiant. A week is not long, and the benefits of yoga on my skin and body are not obvious, but the increase in self-confidence is obvious. Linda thought that as long as she persevered patiently and over time, she believed that yoga would definitely make her make surprising changes from the inside out. She believed that catching up with Sister Mai would not be impossible!

Tips：

1. Practice venues: Many people believe that it is okay to find a quiet, airy cabin or a quiet office. However, for novices, my suggestion is to find a professional yoga class and accept interactive learning among groups. It will always be more useful than a book or a CD.

2. Practice time: It is best to avoid the time before and after eating. You can choose freely in the morning, dusk or night. Don't practice during women's period, especially during the first three days.

3. Dress: Loose clothes will do.

Editor: You will be surprised at what an incredible exercise yoga is-deep breathing, combined with fluid movements and stretching postures, which helps your heart and lungs, makes your muscles stronger, and makes you feel clear and alert. (Internship Editor: Lin Xiaodong)