Five steps of yoga will make your stomach feel refreshed

As the pace of urban life accelerates and work pressure gradually increases, many people ignore their diet health, thus causing great damage to the body, especially gastrointestinal damage.

In order to effectively relieve this symptom, yoga instructors recommend using more methods to supplement treatment. Most of the following yoga postures recommended by yoga instructors are performed around the waist and abdomen. They not only have the effect of squeezing the viscera, eliminating toxins, and straightening out the intestines and intestines, but also help slim the waist and abdomen.

Recommended posture

Spine rotation

1. Sit in a sitting position with your legs together and straighten forward.

2. Inhale, retract one leg and place the sole of your feet on the ground outside the other knee. Put your hands on your ankles. Keep the spine stretched naturally.

3. Exhale, gently hold the ground behind your buttocks with the other hand, and push it slightly to twist the spine backwards. Keep your eyes on the back of your body as much as possible, control your posture, and maintain even breathing.

forward flexion and extension

1. Sitting in a sitting position, the spine stretches naturally, your feet and legs are put together and straightened forward, and your hands are naturally placed on both sides of the body or on the thighs.

2. Inhale, straighten your arms forward, bring your hands together and retract your shoulders back, clasp your thumbs, and face down. Raise your arms above your head and close to your ears. Tilt back slightly to extend the entire spine upward.

3. Exhale, starting from your abdomen forward and downward and moving closer to the upper side of your thighs. Grab the toes of your feet with both hands to keep breathing smoothly. Focus on your abdomen. (If you feel difficulty moving, you can bend your knees)

4. Inhale, starting from the back and bringing up the entire upper body. Exhale and return to the starting sitting position. Relax for 10 to 20 seconds.

Side waist extension

1. Lotus seat or simple lotus seat, keep the spine naturally upright, and put your hands together before your chest to form the starting posture.

2. Inhale, hold your folded palms high above your head, exhale, and stretch your arms to the sides.

3. Inhale again, keep your hips from leaving the ground, hold one arm high, and bend the other arm to gently support the ground. Bend your body towards the arm on the side of the ground. Look at the base of your palms or through your arms towards the ceiling.

Triangle lotus sitting

1. Lotus seat or simple lotus seat, keep the spine naturally upright, and put your hands together before your chest to form the starting posture.

2. Inhale, hold your folded palms high above your head, exhale, and stretch your arms to the sides.

Trikonasana

1. Sitting in a sitting position, putting your legs together and retracting them in the direction of your body, and grasping your ankles with both hands.

2. Inhale, use your tailbone as support, grab your ankles with both hands and lift your legs off the ground, exhale and try to stretch your knees, maintain balance, and breathe evenly.

3. Inhale and grab the right ankle or outer calf with your left hand. Keep the other leg straight with your knees straightened and always lift off the ground.

4. Exhale, and lift your right arm horizontally with your right hand to twist the entire spine backwards. Eyes straight at your right arm. Maintain balance and breathe evenly.

Note: When completing this posture, because the stimulating part is on the waist and abdomen, keep the back as long as possible and the knees can be bent.

In addition to the above-mentioned methods recommended by coaches, drinking a cup of honey water or light salt water on an empty stomach every morning can effectively help clean and protect the stomach, and prevent and improve constipation. In addition, eat less spicy, spicy, sour and other foods that are highly irritating. For breakfast, it is advisable to eat porridge and other cereal warming foods. For people with chronic gastritis and excessive gastric acid, you can carry some whole-wheat bread slices, biscuits and other starch and carbohydrate foods with you to prevent stomach discomfort caused by excessive stomach. (Internship Editor: Wu Jinyu)