30-minute yoga dispels holiday syndrome

Tips for

:

1. Keep the room ventilated while practicing.

2. Before doing the movements, you can do some beating or squatting exercises to warm up your body.

3. Practice on an empty stomach. Wait for half an hour before drinking water. Let the internal organs rest fully.

Action 1: Triangle stance

Efficacy: Softens and flexibly the spine, reduces waist fat, strengthens hip muscles, and helps treat skin problems.

It is suitable for you, who eats too much during the holidays and becomes a "sofa potato".

Actions: 1. Open your legs to twice the width of your shoulders, inhale, and raise your hands horizontally.

2. Exhale and slowly stretch your spine to the left side to the limit, with your left palm facing outward and sticking it to your ankle. Take a breath, twist your head, and look at your right hand. Stay for 10 seconds and keep breathing deeply.

Inhale and return to Action 1. Do it again in the opposite direction.

Action 2: Twist

Efficacy: Prevent kidney disease and waist rheumatic pain, help treat constipation, regulate adrenal secretion, and strengthen kidneys. Suitable for you who have been in a bad mood recently and have eaten and drunk during the holidays.

Actions: 1. Stretch your legs forward and straighten your back. Put your left leg around your right leg and step on the floor.

2. Twist your body with the palm of your right hand facing outwards and resting it on the outside of your left knee. Support your left hand on the ground behind the tail vertebra, start rotating from the lumbar spine, and rotate to the maximum. Keep breathing deeply. Return to Action 1 after 10 seconds, change direction and do it again.

Action 3: Cat stance

Efficacy: Beautify the waist-hip curve, return the uterus and ovaries, treat irregular menstruation and excessive leucorrhea. It is suitable for you who are a mother or who are usually weak and want to take advantage of the holidays to rest and adjust.

Actions: 1. Kneel down.

2. When inhaling, put your hands up, put them on top of your head, and look up at your hands.

3. Exhale, place your hands on the mat separately, slide forward to your chest, close to the mat, tilt your hips upward to lengthen your body. Hold for 10 to 15 seconds. Restore to Action 1 and do it twice more.

Action 4: Fish stance

Efficacy: Regulate autonomic nerves, correct cervical spine skew, enhance immunity, improve spine elasticity, prevent glaucoma and presbyopic eyes, and strengthen optic nerve. It is suitable for you who have irregular schedules during holidays, often stay up late to watch DVDs, play games or lack exercise.

Actions: 1. Lie on your back and support your upper body with your hands.

2. Chest your chest, bend your head back, and put your head on the cushion as much as possible.

3. Inhale and stretch your hands to the top of your head. Stay for 10 to 15 seconds. Open your eyes wide, look up your forehead, and choke your throat. When you exhale, it makes a sound like a baby snoring. Stay for 10 to 15 seconds, return to Action 2, and then return to Action 1.

Internship Editor: Tong Wenchong's

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