Yoga meditation, concentrate and start again
After starting work, do you always feel that you are still on vacation and can't concentrate? In addition to trying to concentrate on work, we might as well use yoga movements to stabilize our spirits and focus our minds. This time we asked our teacher to teach us 4 yoga techniques and practice them together to calm down and concentrate. Concentration yoga can be done after getting up in the morning. It has the best effect. It can boost your spirit throughout the day. When doing it, put your concentration on your stomach. If you relax a little, your body's balance will escape, so it can be used to train yourself to concentrate.
Breathing exercise: It can heat up the body quickly. Stretch the arms and stretch the spine upwards, which can increase cardiopulmonary function; stretch the chest ribs and listen to the breathing sound, which can affect the central nervous system and allow the mind to focus.
Step1
Sit cross-legged and stretch your spine upward, retract your stomach, hold your hands high, open your palms, and close your eyes.
Step2
Exhale hard and clench your fists quickly and lower them to chest height.
Step3
After repeating it 10 times, the person who has just practiced will feel slightly dizzy, so you can close your eyes to relax your mind.
Vertical balance: It can concentrate the mind, train the strength of one foot, improve the stability of the abdominal core, extend the hip joint and spine, and make the mind more stable and focused.
Step1
Keep your feet and heels together, stand firm and stand firm, with your hands on your hips.
Step2
Raise your right foot, grab your right ankle with your right hand and move it closer to your left thigh.
Step3
Step on the inside of the left thigh with the sole of your right foot. If you can't step on it so high, you can step on the lower part near the knee and put your hands together to stabilize the whole body.
Step4
Keep your hips in line with your back, put your palms together and stretch your arms upward, feel your body extending upward, stop for about 5 deep breaths, put it down, and change to the other foot.
Tips: Be careful not to tilt your hips when standing straight, which may cause your pelvis to tilt forward.
Warrior Three Forms: It is also a posture to train balance and mental concentration on one foot, but the strength of stabilizing the stomach is stronger, which can enhance the concentration of mind and the stability of the sense of balance.
Step1
Keep your feet together, straighten your body, stretch your arms upward, clench your palms and extend your index finger, feeling it extending into the sky.
Step2
Tilt your body forward, lift your right foot back, and maintain balance.
Step3
Lift your right foot back parallel to the ground, keep a straight line from buttocks to toes, and lean forward so that your face faces the floor. If you cannot be parallel to the ground, you can lean forward to the angle you can, but keep your fingers to your heel. Be in a straight line, stop for about 5 deep breaths, and then switch to the other side.
Tips: When it comes to Step3, be careful not to let the pelvis and raised soles of your feet tilt outward, which will make your strength difficult to concentrate.
Cat stance: Stretch the lower back, stabilize the pelvis position, improve concentration and balance. Pay attention to retracting the stomach inward when operating to avoid the lumbar vertebra and spine falling down, feel the strength extending from the lower back to the spine, and maintain breathing stability.
Step1
On all fours, kneel down with your knees open as wide as your hips and stand on your toes, with your palms resting on the ground.
Step2
Stretch your right foot and lift it back, straighten your toes and feel your body in a straight line.
Step3
After exhale, put your right foot inward into your chest and straighten your instep, lowering your head to feel like you will touch your knees.
Step4
Stretch your right leg again, but at the same time straighten your left hand forward, keeping the extended hands and feet parallel to the ground, and stretch your back, return to the ground on all fours before changing your left and right hands.
Step5
Withdraw your left hand and right leg, keep your feet together, sit your hips on your heels, straighten your instep and press it to the ground, tilt your upper body forward onto your knees, straighten your hands forward to adjust your breathing.
Side waist stretch: It can enhance the balance between the left and right sides of the body. The movements are smooth during operation. With the operation of non-stop breathing, keep your stomach strong and concentrate on your fingertips and toes.
Step1
After kneeling on the floor, straighten your upper body, put your hands on your hips, and extend your right foot to the right, allowing the soles of your feet to step forward on the floor.
Step2
After stabilizing your body, raise your hands up, and close your palms and extend your index finger to feel your body extending upward.
Step3
After inhaling in, bend your body to your right hand and look at your face to the upper left. Be careful not to lean forward or backward, but try to bend your right leg as much as possible.
Step4
After changing the right hand to the waist, tilt the upper body to the left, allowing the left hand to rest on the ground.
Step5
Support the ground with your left hand and left knee, lift your right foot parallel to the ground, stretch your right hand upward, stop your eyes on your fingertips for 3 breaths, return to kneeling on your knees, and switch sides. (Editor in charge: Teng Yun)