9 classic yoga moves to eliminate disease
1. One-word chest display style
1. Lie on your back, adjust your breathing, and relax.
2. Stretch your toes straight and focus on your heels.
3. Inhale, lift your hips up, let your body form one word, and push your waist and chest upward.
4. Exhale and sink your head back.
5. Close your eyes, breathe naturally, feel relaxed, and hold this position for 30 seconds-1 minute.
TIPS: When practicing, your consciousness should be placed on your abdomen and entire chest.
Effect: It can treat gastrointestinal diseases, constipation, asthma, bronchitis, hemorrhoids, humpback, menstrual disorders, regulate the stiffness of shoulders and shoulders, correct shrug, help increase lung capacity, and beautify chest lines.
2. Vertical chest display
1. Stand and regulate breathing.
2. Exhale, sink your head back, breathe naturally, feel your throat relax and your head relax.
3. Inhale, tilt your hips upwards, and imagine using your head to reach your hips.
4. Stretch your hands back and relax your wrists completely and droop.
TIPS: Adjust your back and spine during exercise, and your consciousness should be placed on your chest and waist.
Effect: Treat constipation, asthma, bronchitis, hand spasms, and help increase lung capacity.
3. Pigeon Style
1. Stretch your legs, sit on the ground with your back straight.
2. Bend the left leg, press the left heel against the right heel, open the right leg to the right, bend the calf, and try to straighten the thigh backward.
3. Grasp the top of the right foot with your right hand, lift the right calf up, and clamp the top of the right foot with your right elbow joint.
4. The left arm goes around the back of the head and clasps both hands behind the head.
5. Hold this position for 1 - 2 minutes, swapping your legs.
TIPS: Adjust your knees during practice, align your left and right in a straight line, and place your consciousness on your waist.
Effect: Strengthen thigh and calf muscles, beautify arm lines, enhance flexibility of waist and shoulder joints, make waist slender and soft, beautify the body lines, promote blood circulation throughout the body, and improve physiological functions.
4. Camel Style
1. Kneel, adjust your breathing, and relax.
2. Hold your hips with both hands and look up.
3. Exhale and continue to lean back, grab your ankles or soles of your feet with both hands, and tilt your head back in a controlled manner.
4. Hold this position for 30 seconds and take a deep breath.
5. Return your hands to your hips and your body slowly restores.
6. Repeat this posture 2 - 3 times.
7. Sit your hips on your heels, press your forehead to the ground, straighten your hands forward, and relax your waist.
TIPS: During practice, your consciousness should be placed on stretching your hips, abdomen, chest and throat and maintaining the squeeze on your back side to relax your head.
Effect: Treat asthma, bronchitis, constipation, abdominal colic, menstrual disorders, and hunchback. Suitable for people who work at their desks for a long time, it helps correct poor posture, strengthen lung capacity and blood circulation, adjust the back and spine, and eliminate tension in the shoulders, back and ankles.
5. Torsion lateral triangular extension
1. Kneel, straighten your right leg to the right, place your arms to the side of your body, breathe naturally, and relax.
2. Inhale, raise your hands horizontally to your sides, feel your hands extend to your sides, and breathe naturally.
3. Exhale, slowly sink your body to the left, and hold your right ankle with your right hand.
4. Slowly extend your left arm to the right and forward, look at the fingertips of your left hand, and breathe naturally.
5. Inhale, turn the entire left arm and upper body to the upper left, and look at the sky.
6. Hold this action for 30 seconds-1 minute and breathe naturally. Switch directions.
TIPS: When practicing, focus your consciousness on the twist of your hips and entire roots, as well as the expansion of your chest and shoulders.
Effect: Treat constipation, hyperacidity, obesity, scapulohumeral periarthritis, neuropathic low back pain. It mainly enhances the reversal of memory and further promotes the blood circulation of the internal organs and the metabolism of the digestive system.
6. Auspicious Ceremony
1. Kneel, sit on your hips on your heels, put your hands on your thighs, and adjust your breathing.
2. Place your hands together behind your back, turn your wrists inward, point your fingertips to the spine, and hold this position for 1 minute.
TIPS: When practicing, focus your consciousness on your body's sense of relaxation and breathing.
Effect: It is effective on nerve tension, lumbar muscle strain, migraine, and scapulohumeral periarthritis. It can cultivate a sense of humility and peace. It is also a good choice to stabilize emotions and help relieve pressure and tension on the shoulders and back.
7. Shoulder stand
1. Do the plow stance and support your waist with your hands.
2. Inhale, bend your legs and slowly extend upward.
3. Try to keep your legs in the same straight line as your chest and cervical spine, and keep your chin close to the sternum.
4. Bend your left leg at 15 degrees and your right leg at 45 degrees. Hold this position for 1 minute, and then exchange your legs.
TIPS: During practice, your consciousness should be placed on the squeezing feeling of the neck and the upward stretching feeling from the chest to the toes to relax the face.
Effect: Treat colds, hypotension, anemia, asthma, throat diseases, enteritis, hernia, sciatica, nasopharynx, improve systemic blood circulation, relieve tension, and fully nourish the cervical spine and thyroid gland. This is also a good position for obese people to clear abdominal fat.
VIII. Bridge Bridge
1. Lie on your back, place your arms to your sides, and adjust your breathing.
2. Inhale, bend your knees, lift your body, support your waist with your hands, and support your arms on the ground.
3. Exhale, lift your heels, close your knees together, and tighten your inner thigh muscles.
4. Inhale in first, then exhale, while straightening your left leg upward for 5 - 10 seconds, and breathing naturally.
5. Inhale, lower your left leg, support it, exhale, straighten your right leg upward, hold it for a few seconds, and breathe naturally.
6. Do the left and right legs 3 times, then relax and restore.
TIPS: During practice, your consciousness should be placed on the stretching from thighs to waist, and the upper part of your chest and shoulders should be relaxed.
Effect: It is effective on humpback, scapulohumeral periarthritis, and waist and leg fatigue, eliminates tension in the cervical vertebra and shoulders, beautifies the buttocks, and strengthens the strength of the legs and the strength of the ankles.
9. Plow type
1. Lie on your back, breathe, and relax.
2. Inhale and slowly lift your legs up 90 degrees.
3. Support your waist with both hands, continue to inhale, continue to move your legs behind your head and fall to the ground, breathe naturally, and relax.
4. Place your center of gravity on your toes and keep your knees straight. Count from 1 to 10.
5. Bend your knees and put your knees on your forehead to curl up. Then slowly support your waist with your hands, slowly lie on your back on the ground, trying to ensure that your head does not leave the ground.
6. Lay on your back on the ground, keep your left ear on the ground for 10 seconds, and then press your right ear on the ground for 10 seconds to relieve the cervical spine.
7. Turn your head straight, breathe naturally, rest for 20 seconds, and do it twice more.
TIPS: During practice, your consciousness is placed on the back side of the body and the feeling of compression on the spine in the inverted state.
Effect: Treat constipation, flatulence, headache, menstrual disorders, diabetes, hemorrhoids, arthritis, toothache, acne, baldness, enhance self-confidence and energy, gather energy and calm mentality, help stretch and smooth the spine, improve the blood flow of the spine and face, regulate the endocrine system, and massage all internal organs.
(Internship Editor: Liang Yalin)