Yoga program for healing and body building

1. Practice yoga to achieve the effect of curing diseases and strengthening the body

(1) Completely relax

The basic postures of yoga are standing and supine. Among them, supine relaxation is the most effective one for eliminating tension. When people stand, they have to resist gravity, which makes many muscle groups tense. When lying on their back, they send information to the brain that the anti-gravity muscles relax. During practice, the stretched area will feel a slight sense of stretch and tension. Therefore, after completing the exercise, use a complete relaxation stance to relax yourself, relieve muscle tension and discomfort, help you enter the meditation state, and restore the energy and vitality of your body.

(2) Deep abdominal breathing can guide the body and consciousness

Close your eyes and recall how your body feels relaxed can also eliminate tension and ensure the smooth flow of life energy in your body. leisurely abdominal breathing, combined with six series of movements, can make the parasympathetic nerve play a leading role, regulate hormone glands, improve immunity, and cure physical diseases.

2. Progress table for treating diseases and strengthening health:

Lie on your back and release your weight on the ground. Maintaining this position relieves unnatural tensions and distortions. When you feel like "I am very tired today and don't want to do anything", practice this schedule to experience your body completely relaxing and relieving tension.

Process table flow:

Supine abdominal breathing--Supine infant posture--Application of standing with one knee and turning--Arch bridge posture--Supine body and side exercise--Shoulder upright posture--Supine relaxation posture

(1) Supine abdominal breathing

1. Lie on your back. Spread your legs as wide as your waist and stand on your knees. The palms are crossed and overlapped, with the palms facing down. Massage your abdomen counterclockwise.

2. Use your thumbs and forefingers to make a triangle shape and place your hands around your navel. Hold down on your abdomen and breathe in through your nose to make your abdomen bulge. Then hold your hand on your abdomen and slowly exhale through your nose.

3. Repeat it for 5 to 10 times, adjust your breathing, and relax on your back.

(2) Supine baby pose

1. Lie on your back and hug your knees with your elbows. When you have difficulty with your elbows, you can also hug them with your front elbows.

2. Keep hugging your knees, keep your knees close to your abdomen, and slowly breathe abdominal. Inhale to bulge your abdomen, and exhale to deflate it. By pressing on the abdomen and breathing in the abdomen, all internal organs can be massaged.

3. Repeat this three times, relax your arms and straighten your legs. Relax on your back.

(3) Application of one knee turn

1. Lie on your back and keep your legs together. Bend your right knee and place it on your left knee. Spread your hands at 60 degrees with your body. Put your hands on the ground and breathe in.

2. Exhale while slowly pulling your right knee to the left. Breathe in and return your legs to the face.

3. Exhale while pulling your right knee to the right with both hands. Then, inhale and return your legs to the front. Repeat it again. Inhale and return to the position of Action 1, exhale and straighten your legs. Practice the same on the other side.

4. Lie on your back, panting and relax.

(4) Arch bridge type

1. Lie on your back with your knees open and stand. Hold your ankles with both hands.

2. Breathe in while stepping on the ground and lifting your waist. Focus your consciousness on your hips and keep breathing naturally for 5 seconds.

3. Slowly lower your waist while exhaling.

4. Put down your hands and straighten your legs, and relax on your back.

(5) Supine lateral exercise

1. Lie on your back and keep your legs together. Cross your hands.

2. While inhaling in, move the crossed palms outward, straighten your heels, and stretch them into a straight line.

3. While inhaling, bend your legs and arms to the right with your waist as the center "(Internship Editor: Wu Jinyu)