Five styles of yoga detoxification and fitness
Work pressure is high; life is irregular; diet is uncontrolled... the stomach is getting worse and worse. Yoga postures are mostly carried out around the waist and abdomen. They have the effect of squeezing the viscera, removing toxins, straightening out the intestines and stomach, and can also help slim the waist and abdomen.
spine rotation
● Sit in a sitting position with your legs together and straight forward.
● Inhale, retract one leg and place the sole of your foot on the ground beyond the other knee. Put your hands on your ankles. Keep the spine stretched naturally.
● Exhale, gently hold the ground behind your buttocks with the other hand, and push it slightly to twist the spine backwards. Keep your eyes on the back of your body as much as possible, control your posture, and maintain even breathing.
Life conditioning methods
● Drinking a cup of honey water or light salt water on an empty stomach every morning can effectively help clean and protect the stomach and prevent and improve constipation.
● Eat less spicy, spicy, sour and other foods. For breakfast, it is advisable to eat porridge and other cereal warming foods.
● For patients with chronic gastritis and hyperacidity, you can carry some whole-wheat bread slices, biscuits and other starch and carbohydrate foods with you to prevent stomach discomfort caused by excessive stomach.
forward flexion and extension
● Sitting, the spine stretches naturally, your feet and legs together and straighten forward, and your hands are naturally placed on the sides of the body or on the thighs.
● Inhale, straighten your arms forward, put your hands together and retract your shoulders back, clasp your thumbs, and face down. Raise your arms above your head and close to your ears. Tilt back slightly to extend the entire spine upward.
● Exhale, starting from your abdomen forward and downward close to the upper side of your thighs, grab the toes of your feet with both hands, and keep breathing smoothly. Focus on your abdomen. (If you feel difficulty moving, you can bend your knees)
● Inhale, starting from the back and bringing up the entire upper body. Exhale and return to the starting sitting position. Relax for 10 to 20 seconds.
Side waist extension
● Lotus seat or simple lotus seat, keep the spine naturally upright, and put your hands together before your chest to form the starting position.
● Inhale, hold your folded palms high above your head, exhale, and stretch your arms to your sides.
● Inhale again, keep your hips from the ground, hold one arm high, and bend the other arm to gently support the ground. Bend your body towards the arm on the side of the ground. Look at the base of your palms or through your arms towards the ceiling.
Trikonasana
● Open your feet twice the width of your shoulders. Raise your arms horizontally into large letters.
● Inhale, open your right toe 180 degrees to the outside, and turn your left ankle 45 degrees in the same direction. Look at the fingertips of your right hand.
● Exhale while bending your body, holding your ipsilateral fingers as much as you can reach (calves or ankles). His eyes looked at the raised finger.
Sitting balance stretch
● Sitting in a sitting position, with your legs together and retracting them towards your body, and grabbing your ankles with both hands.
● Inhale, use your tailbone as support, grab your ankles with both hands and lift your legs off the ground, exhale and try to stretch your knees, maintain balance, and breathe evenly.
● Inhale and grasp the right ankle or outer calf with your left hand. Keep the other leg straight with your knees straightened and always lift off the ground.
● Exhale and lift your right arm horizontally with your right hand to twist the entire spine backwards. Eyes straight at your right arm. Maintain balance and breathe evenly.
Note: When completing this posture, because the stimulating part is on the waist and abdomen, keep the back as long as possible and the knees can be bent. (Internship Editor: Yan Lili)