Evening yoga practice combination

Lotus Sit or Half Lotus Sit: Adjust your breathing: Observe your breathing for 2 minutes.

Action: Sitting. Grab your left foot with both hands and place it on your right thigh, with your feet facing the sky. Grab your right foot with both hands and place it on your left thigh with the soles of your feet facing the sky. Place your hands on your knees, palms up, and bring the tips of your thumbs and forefingers together. Keep the spine straight, try to keep your knees on the ground, close your eyes, take a deep breath, and hold for 1 minute. Switch your legs and repeat the exercise. After each meditation, massage your knees, thighs, ankles and calves.

Half lotus sitting action: Bend your right knee so that the sole of your right foot is pressed against the inner side of your left thigh, bend your left knee, place your left foot on your right thigh, and the sole of your feet is facing the sky. Place your hands on your knees, palms up, and bring the tips of your thumbs and forefingers together. Keep your spine straight, close your eyes, take a deep breath, and hold for 1 minute. Then switch the positions of your legs. This position will gradually allow you to adapt to lotus sitting.

Corner pose: Stretch your body and stretch your back for 1 minute.

Action: Sit down and keep your upper body upright. Bend your knees, touch the soles of your feet, and grab your feet or ankles with your hands. Inhale and stretch your spine and head upward. Exhale, start leaning forward from your hips, open your elbow joints to the sides, press your knees towards the ground, maintain your posture, and breathe naturally.

Spine Torsion: Relieves back pain and enhances vitality. 30 seconds on each side for a total of 1 minute.

Action: 1. Sit down with your back straight, your left leg straightened, your right leg bent, and your right foot placed on the outside of your left thigh.

2. Bend your left leg so that the outside of your left thigh is pressed against the ground, and keep your left heel as close as possible to your hips.

3. Inhale and stretch your spine and head upward while placing your right hand on the ground at the coccyx vertebra. Place your left upper arm against the outside of your right thigh, straighten it out, and palm forward. Turn your head right, look in the direction of your right shoulder, keep your shoulders level, and breathe naturally. Repeat for the other side.

One-leg exchange stretch: Calm the nervous system and stretch your back. 30 seconds on each side for a total of 1 minute.

Action: 1. Sit at a right angle, hook your feet, bend your right knee, press your right heel against the inside of your left thigh, as close as possible to the groin, press your knees on the ground as much as possible, and face your body forward.

2. Inhale and lift your left arm up. Exhale and lean forward starting from your hips, then grab your feet or ankles with your hands. Use your hands to tighten your feet or ankles to help you complete the forward leaning motion. Repeat on the other side. Keep your back straight.

Stand stand with your feet against the wall or plow: Eliminate fatigue and relieve insomnia and headaches. Varicose veins, digestive diseases, and tension and anxiety. Hold position for 1 to 3 minutes.

The handstand movement with your feet against the wall is difficult, please do what you can:

1. Stand facing the wall in a push-up position, with your hands on the ground, shoulder width, and your fingers pointing in the direction of the wall. Move your feet closer to your hands.

2. Exhale, jump on one leg and lean against the wall, then lift the other leg against the wall. Close your legs together.

Plow action:

1. Lie on your back, bend your knees, and place your feet flat on the ground.

2. Place your hands on the back of your waist, lift your legs and hips off the ground in turn until your thighs are lifted above your abdomen.

3. Continue to stretch your legs and hips towards your head until your legs are parallel to the ground. Pressing your elbow joint on the ground helps you move your hips above your shoulder joints and bring your chin closer to your chest.

4. Touch the ground with your toes on top of your head and straighten your legs.

Body lifting pose: Relax, 5 to 10 minutes.

Action: Lie on your back, straighten your legs, and slightly apart. Arms open, palms up, at 45 degrees to your torso. Stretch the back of your neck as much as possible to extend the spine and retract your chin inward. Be careful to lie straight so that both sides of your body can relax equally.

Special tips for yoga practice

First of all, yoga practice emphasizes the harmonious and unified state of the human body and mind. In the absence of professional guidance, yoga practice should be gradual and pay attention to safety: when doing movements, don't force your posture to be as standard and stretch as a yoga master., as long as you reach your maximum range.

Secondly, in addition to physical movements, yoga pays more attention to the cultivation of the soul and consciousness. When practicing yoga, you must forget all unhappiness and at the same time experience the joy brought by practicing yoga. If it's not easy to find the joy brought by yoga practice in the early stages of practice, you can start training by meditating and relaxing, and first practice your own concentration ability.

At the same time, while practicing yoga, you should consciously pay attention to your diet structure and avoid overeating; develop good living habits and live a regular life. It is best to say goodbye to cigarettes, alcohol and all-night carnival. (Editor in charge: Liang Liying)

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