Winter Style 5 provides different physical therapy for the body

Winter, when vegetation wither, is the season when everything in nature is closed, and it is also a good time to practice physiotherapy yoga. For example, stretching (triangle pose, camel pose) and handstand (plow pose) pose yoga can relax the mood well, promote blood circulation throughout the body, and enhance spiritual energy. During the interview, the reporter found that this winter, a wave of physiotherapy yoga fever has quietly emerged in Shanghai. Different yoga postures have corresponding physiotherapy effects for different sub-health symptoms.

Trikonasana

Physical therapy effect: Improve indigestion

Decomposition action:

1. Keep the mountain standing. Take a step to the right with your right foot, equal to the width of your shoulders, and open your toes slightly outward.

2. Inhale, raise your arms horizontally, and your palms downward, parallel to the ground. This is the basic triangular standing posture.

3. Exhale, open your left foot 90 degrees to the left, inhale again, stretch your upper body to the left, keeping your arms parallel to the ground. Exhale and bend to the left side, stretch your left hand as far as possible to the ground, without bending your knees. Keep the upper body perpendicular to the ground, and your right hand can stretch upward. Keep your arms in a straight line and always look at the fingertips of your right hand.

4. The dwell time is 10 seconds to 1 minute, inhale, and then slowly lift up with the help of the upward stretching right arm, return your head to the center, stand upright, with your arms parallel to the ground.

5. Naturally drop your hands back to the original position, and then exchange positions to practice.

plow

Physical therapy effect: Improve insomnia symptoms

Decomposition action:

1. Lie on your back and place your hands on the mat naturally with palms down. Close your legs together, breathe in, and lift your legs up until they are perpendicular to the ground.

2. Exhale, press the palms of your hands down on the ground, lift your body up, push your legs back as much as possible, and push your chin to the clavicle or sternum. Stretch your knees with your back perpendicular to the ground.

3. If your body allows, bring your palms together, straighten your elbows, and stretch your feet and hands in both directions. Keep your back perpendicular to the ground. This position should be equipped with assistive devices to reduce stress.

Camel

Physical therapy effect: Improve humpback

Decomposition action:

1. Kneel on the ground with your thighs slightly separated from your feet, and stretch your toes rearward.

2. Inhale, grab your heels in the order of your left and right hands, stretch your chin out, and try to keep your chest out. At the same time, the center of gravity of the upper body is moved to both hips, the head is bent backwards as much as possible, the throat is elongated, eyes are looking back behind, and the chest is raised high. When you are leaning forward to the maximum extent, exhale all the breath, and feel the neck, chest and abdomen are slowly stretching, and the waist is bent backwards to the maximum extent.

3. After holding this position for 30 seconds, restore your head and adjust your breath for about 5 seconds. Repeat the above actions three times. For the first time, you can touch the ground with your toes and then touch the ground with your instep in the future.

wheeled

Physical therapy effect: Relieves throat discomfort

Decomposition action:

1. Raise your hips, leave your hands away from your ankles and place them under your shoulders, prepare to lift your body higher, bend your elbows, and place your hands on both sides of your head.

2. Parallel your knees and feet, use the strength of your palms and soles to support your body. Your hips and chest will be lifted, your neck will be bent backward, and your head will be placed on the ground. Prepare for the final wheeled movement, with your head between your arms Lean back, keep your elbows straight, and stretch your hips upward. If you are soft enough, you can try to straighten your knees and keep your feet out, otherwise your hips will shake and your body will lose balance.

3. Inhale, straighten your elbows, raise your hips and chest as much as possible, and tilt your head back. Take a deep breath and maintain this position for more than 10 seconds. If you can maintain it for 30 seconds, you can start trying more difficult changes.

Spine Torsion

Physical therapy effect: Improve cervical spondylosis

Decomposition action:

1. Sitting on the mat, stretch your legs as much as possible and feel your legs stretching.

2. Keep your right leg stretched, bend your left leg, place it on the outside of your right knee, and take a deep breath.

3. Turn to the left, place your left hand on the back of your body, grab your right foot with your right hand, exhale, and slowly move your upper body to the left with force, inhale, relax, and use force with your arms while turning to increase the rotation. Repeat the same method on the other side. Keep it for longer and longer as possible. When the upper body is rotated, pay attention to your eyes to see out as much as possible in the direction of rotation.

About physical yoga

Some people think that yoga is an ordinary exercise, mainly used for fitness and weight loss. In fact, this is not entirely true. Yoga as a exercise is secondary, but more important is its physical therapy effect. Yoga can be said to be a natural therapy that combines physical and spiritual.

Meditation yoga says that yoga is a kind of physical therapy. It belongs to the self-healing system, which can also be called natural therapy. Any disease or dysfunction stems from bad living habits, inappropriate diet, negative mental states, etc.

Yoga can achieve a soothing and harmonious balance of various systems in the body through extremely slow postures and deep breathing, including the respiratory system, digestive system, urinary system, reproductive system, endocrine system, exercise system, sensory system and nervous system, and improve immunity. Ability, give full play to the human body's potential abilities, and play a self-healing role.

Yoga has good effects on the following diseases: weakness, arthritis, asthma, back pain, hypertension, hypotension, bronchitis, cancer, cough gargle, constipation, depression, diabetes, headache, insomnia, kidney stones, liver protection, irregular menstruation, obesity, early pregnancy reactions, disc herniation, etc.

Of course, the physical therapy effect of yoga cannot be achieved overnight and requires constant persistence. In addition, different physical conditions require different practice methods, and improper breathing will cause the opposite effect. Therefore, the practice of breathing methods must be carried out under the guidance of an experienced teacher. (Editor in charge: Teng Yun)