Yoga moves to help you reduce stress and work out

In modern urban life, people are often bound by pressure and are always nervous and busy. If this continues, our bodies will naturally have a lot of pressure to bear. So let us do meditation yoga and let us put aside The troubles of this world, enter a quiet world, and feel the peace and tranquility. Meditation yoga should reflect that meditation is a kind of tranquility in a state of mind, tranquility without interference from the outside world.

1. Butterfly style

Butterfly pose that is good for pelvis

Sitting in the water, the soles of your feet close to each other. Keep your hands together throughout the exercise and hold your toes and sprinkle them to keep your feet closed. Gradually retract your heels and move them as close to the crotch of your legs as possible. Lean forward while pushing your knees to the ground with both elbows. Hold for 30 seconds-1 minute.

Efficacy: It is beneficial to the pelvis and promotes blood flow to the back and abdomen. Relieves sciatica and helps correct irregular menstrual cycles. It is beneficial for smooth delivery during pregnancy.

Key points: The abdomen is the power point. Do not control it, shake naturally and breathe naturally.

Note: This is prohibited for pregnant women within three months.

2. Fish trend

Fish style that brings good sleep

Sitting in a lotus position, place your left foot on your right thigh, place your right foot on your left thigh, support your upper body with your elbows, inhale, slowly lean back, use your head to hold the ground, and place your hands naturally on your thighs. Lift your chest high while exhale and breathe 5 times.

Experience sharing: This movement requires high flexibility on the waist of the practitioner. Friends who cannot do it can reduce the difficulty of the movement accordingly, that is, the legs are folded together and straightened, the hands are inserted under the buttocks, and the body is supported with the elbows. Pay attention to straighten your body, while exerting force on your ankles upward, and use your head to hold the ground to make your throat feel relaxed.

Exercise efficacy: Remember this formula,"Fish style = good sleep". It can fully relieve neck fatigue, promote blood circulation in the brain, and deliver sufficient nutrients to the brain, thereby solving the problem of insomnia. In addition, this set of movements can also fully stretch the chest, help deep breathing, strengthen lung function, improve immunity, and reduce the chance of catching a cold. Holding your head against the ground at the Baihui acupoint will also stimulate the relaxation of the throat, keep your chin in a pressure-free state, and have a cosmetic effect.

3. Lying Hero Style

Lie down heroically and strengthen your waist and abdomen

The hero sits in a sitting position, grasps his feet with both hands, supports his body with his elbow joints, exhales one side and one side, puts down his body, bends his hands above his head after the upper body is completely laid down, grasps the right elbow with his left hand, grasps the left elbow with his right hand, and breathes naturally. Loosen your hands one side and slowly lift your body to restore your heroic sitting posture.

Efficacy: Strengthen the abdomen and lower waist. Remove excess fat from thighs.

Note: When you go down, you should slowly lower it one by one and arch your waist.

4. Infant style

Infant style relieves stress and regulates sleep

With your feet together, kneel on the floor, inhale and extend your spine upward, exhale and your upper body forward and downward, with your abdomen close to your thighs, close your forehead and place it on the floor, and tilt your head to one side. Place your arms on your sides and relax your shoulders, back and spine.

Efficacy: Helps relieve stress and regulate insomnia.

Note: Relax all over the body.

5. kowtow

Tap allows flexibility in the spine

Sitting in a diamond sitting position, naturally relax your hands on the sides of your body, inhale and straighten your back, exhale and move your upper body forward and downward, place your forehead on the ground and your hands on your feet, inhale and lift your hips, keep breathing, move your knees forward until your knees are pressed to your forehead, inhale and put down your hips, and restore your diamond sitting posture.

Efficacy: Make the spine flexible and elastic, relieve colds and chronic tonsillitis.

Note: Keep your forehead on the ground and grab your feet with both hands.

6. Three styles of combat

Strengthen leg muscle strength

This is a strengthened form of the warrior's stance. Inhale and separate the legs widely, exhale and rotate the right foot and upper body 90 degrees to the right. Just turn the left foot slightly in the same direction, bend the right knee until the thigh is parallel to the floor, and the calf is perpendicular to the floor and the thigh. Extend the left leg with the knees straight, tilt the head upward, focus on the palms folded together, stretch the spine as much as possible, exhale and tilt the upper body and trunk forward until the chest rests on your right thigh. Keep your arms straight and palms together. Then exhale, tilt your upper body slightly forward, straighten your right leg while lifting your left leg off the ground. After fully straighten your right leg, lift your left leg high to be parallel to the ground. In this position, your arms, upper body and left leg should form a straight line parallel to the ground, and the right leg should form a right angle with this line for 20 seconds.

Efficacy: Strengthen leg muscle strength, relieve leg cramps, and enhance self-confidence. Calm your mind.

Key points: Keep your hips parallel and do not flip up, and keep your hind legs straight.

Note: It is prohibited for people with heart disease and high blood pressure.

7. Big Praying

Promote blood circulation to the brain

Sitting in a diamond position, put your hands together before your chest, inhale and stretch your hands upward, exhale and your hands and upper body forward and downward. The outer edges of your hands contact the floor, straighten the spine, inhale and use your hands to drive your body upward, restoring the diamond sitting posture.

Efficacy: Promote blood circulation in the brain, benefit the lungs, and have indigestion.

Note: Put your hands together, touch your forehead on the ground, keep sitting in the King Kong seat, and keep your hips close to your heels. (Internship Editor: Yan Lili)