Two combinations create stress-reducing yoga

decompression test

Stress makes you feel:

a. Excessive sensitivity and panic, easily irritable, angry, uneasy and impatient.

b. Fatigue, lack of passion, lack of vitality, and easy to feel sleepy.

c. Too tired to concentrate, too nervous to fall asleep or really relax.

Stress makes your body feel:

a. Anxiety, neurotic illness.

b. Unable to work hard, including exercising and even walking.

c. Nervous. You may feel pain in your head, neck, shoulders or spine, shortness of breath and palpitations, and muscle spasms.

If your answer is a

You are under high stress and overload, and you need at least 20 minutes of energetic exercise to relieve your tension and help your mind sharpen.

Solution:

Warm up with full solar breathing, and then practice the "Energy Charging Combination" posture in sequence. This set of exercises increases your heart rate, increases endurance and strengthens your heart and lung function, helping you relieve tension and stress and bring your various systems to a balanced state. Then use "peaceful combination of body and mind" to relieve the excitement of body and mind, and finally use a relaxing way to let yourself completely return to tranquility and peace.

If your answer is b

Your energy state is going downhill, and you feel exhausted and unable to find your energy when faced with pressure. At this point you need a step-by-step exercise.

Solution:

Start with the "Peace-Body Combination" posture, then check whether you are more excited, and then you can enter the "Energy Charging Combination" practice, or if you feel you have regained your energy, you can also just relax and end the practice.

If your answer is c, or you have feelings like a, b, and c

It means you suffer from stress depression. You need a relaxing combination to help you relieve stress and tension.

Solution:

Start with full solar breathing as a warm-up; regular breathing provides you with stable energy. Then make a group of "physical and mental peace" combinations and continue to find yourself a feeling of physical and mental peace and stability. Finally, use the corpse posture to relax and calm your body and mind, and breathe as deeply as possible. This will relax your muscles and calm your mind.

In order to achieve relaxation and tranquility in your body and mind, focus on your breathing when doing every action in this series.

Practice Points

The "energy charging combination" will give your mind and body an aerobic charge, while relieving nervous nerves and stress, while the "physical and mental peace" combination will relax your body and mind. You can choose one or all of these exercises each week to recharge or relax based on your physical condition and preferences, and use a "stress reduction test" before each exercise to determine your best combination. Warm up can start with full solar breathing. When you have completed one or all combinations, relax your body in the upright posture: lie on your back, your feet naturally apart, your arms on both sides of your body, and your palms facing up. Take a deep breath and use each inhale and exhale to feel the ups and downs of your abdomen and the expansion and contraction of your ribs. You can hold this position as long as you like. If you only practice the "energy charging combination", complete 2 rounds of full solar breathing very slowly. After slowing down your heart rate, do a mountain stand, close your eyes, and take 4-6 breaths.

Energy charging combination

Guidance: Please do the following exercises in the order instructed. There is no pause between consecutive movements A and B in Actions 1, 3, and 5. Exhale 4 to 6 times to form a posture, then inhale 4 to 6 times to relax, and repeat these movements 4 to 8 times. Maintain full breaths for 3 to 5 times in Postures 2 and 4 to increase your endurance and stretch and your ability to concentrate. All postures return to mountain upright.

Mountain upright: All positions you need to do start in mountain upright: Stand with your feet big toes together, your heels slightly apart, and your legs straight. Place your palms together in front of your chest and bend your elbows so that your thumbs are close to your chest. Lower shoulder bones and lower thigh muscles. Tighten your abdomen and point your tailbone to the ground.

1. The Twist Fantasy Chair stance starts with mountain upright, inhale, stretch your arms upward, keep your palms, ankles and feet in a straight line, bend your knees, imagine you are sitting on a chair A, then, exhale, rotate your upper body so that your right elbow is placed on the outside of your left thigh, twist your torso, look back at your left elbow B, inhale, straighten your legs, stretch your arms above your head, and return to the starting position. Then change sides and repeat the pose.

2. The dance style starts with a mountain stand, stretching your left arm upward and your palms forward. Bend your right knee, bring your right foot back towards your hips, and then grab your foot or ankle with your right hand. Sinking your coccyx puts your spine in a neutral position and tightens your thighs. Tilt forward starting from the hips, stretch your left arm and right foot to the sides, creating a strong stretch between your right leg and your upper body, hold for a few breaths, then relax and return your right foot to the ground. Then repeat on opposite sides.

3. The stride process starts from a mountain stand, inhale, then exhale, step forward with your left foot, bend your knees until your left knee and your left ankle are in a straight line, bend your right knee slightly, and lift your heel. Inhale and stretch your arms above your head A. Exhale, bend forward from your hips, and place your hands on both sides of your left foot. Stand back with your left foot, straighten your legs and lift your hips up to form an inverted "V" shape. Press your thighs back and your chest down so that your heels are as close to the ground as possible. Lower Dog B. Inhale, look towards your hands, and this time step forward with your right foot. Exhale, breathe in, and stretch your arms above your head. Repeat this posture.

4. The triangular stance starts from the mountain upright, take a big step to the right, turn the toes of the right foot outward 90 degrees, turn the toes of the left foot 30 degrees to the right, straighten the hips, raise the height of both arms to the shoulders, and the palms face down. Exhale, keep your legs straight, bend your body to the left over your left leg, almost parallel to the ground, place your left hand on the shin of your left calf, and look up at your right hand B. Maintain this position and breathe. Inhale, return your body to your center position, and turn your feet back. Repeat on the other side.

5. The angle stance starts from the mountain upright position, the right foot takes a big step back, the toes of the right foot turn outward 30 degrees, and the socket of the right foot is facing the heel of the left foot. Align your hips and tighten your hips, thighs and abdomen. Bend your arms behind your back and grab your upper arms with both hands. Inhale, straighten your spine, expand your chest while pressing down on your shoulders. Exhale, bend forward from your hips, and bend your front legs slightly if necessary B. Inhale, straighten and stabilize your legs, lift your back, return to mountain upright, and then repeat on the other side.

"Peace of mind and mind" combination

Guidance: Keep 4 to 6 breaths in each posture according to the practice sequence 6 to 9, and try to stretch the posture more every time you exhale.

6. Sitting side stretch posture Sit straight, cross your legs and sit cross-legged, and put your arms down on your sides, keeping your hips in contact with the ground A. Inhale, stretch your right arm upward, exhale, and place your left hand flat on the ground, extend your right arm over your head, stretch it to the left to hold B, then inhale back to the center, lower your right arm, and repeat on opposite sides.

7. Sit straight in butterfly style, with the soles of your feet as close to the groin as possible, and place your fingers crossed under your feet to allow your knees to naturally open A. Inhale in, then exhale, gently lean forward from your hips, keep the outer edges of your feet closed, relax your shoulders, and then inhale back into the center.

8. Move the bridge to your back, bend your knees, keep your feet apart to your hips wide, lay them flat on the ground, and relax your arms on both sides of your body. Inhale, stretching your arms over your head, palms facing up. Then lift your trunk, keeping your shoulder blades on the ground. Exhale, return your arms and trunk to the starting position, and repeat 6 to 8 times. After forming the posture, maintain the recommended number of breaths.

9. Lie on your back with your legs flat on the ground A. Bring your left knee closer to your chest, place your right hand on the outside of your left knee, stretch your left arm to the side of your body, in line with your left shoulder, with your palm facing down. Inhale, then exhale, press your left knee down from above your right leg to the ground. Look at your left hand, keep your shoulders on the ground. B Hold the position, inhale back to the center position, exhale, straighten your left leg, and change your leg. Repeat the posture on the other side.

Editor in charge: Liang Liying