"Handprint Yoga" Fitness anytime, anywhere
"Mudra" yoga is also known as fit method
What is "Mudra" yoga? "Mudra" yoga is also known as the fit method. Mudra is one of the ancient yoga practice methods. It uses various changes in the fingers (or toes), combined with yoga posture, breathing, and meditation practices, to stimulate the hands (The reflective area of the feet), promotes the fitness effect, and has certain symbolic significance. It is also mostly adopted by Xianzong and Tantric Buddhism. In addition, relaxation technique, called NIDRA, refers specifically to the relaxation practice of yoga, which is conducive to relieving physical and mental tension and fatigue. When practiced to a higher level, it can instantly cool your fingers or a certain part of your limbs by more than 10 ° C.
(1) Sleep too much, play games, play cards, sit too long, watch TV, and take too long discs. The following actions help stretch your limbs
The simple sitting posture of Lotus Mudra yoga (that is, the right heel is pressed backward against the perineum, the left foot is placed forward, and the instep is straightened), and the hands form a lotus mudra (the two wrists are opposed, the thumbs are straightened, the index finger is bent and the rest of the hands are pointed to both sides. Spread out, further bend the little finger against the ring finger), lift it up over the top of your head with inhalation, hold for 10 breaths, and slowly relax with your hands exhalation.
Effectiveness: This exercise stimulates the reflex areas of the upper and lower limbs (heart and root chakras) and guides the body to relax after tension.
Stand in eagle stance, bend both knees, wrap your left foot around your right leg from the front, hook your left toe behind your right calf, and bend your arms, with your left elbow above and right elbow below. When you wrap your arms around, your palms face each other, and keep 5 breaths. Swap left and right after doing it.
Efficacy: Further soothe excessively stiff limbs.
The basic sitting posture of back-palm yoga is to close your palms behind you, turn your hands to your fingertips upwards, inhale and lift your head, with the tips of your fingers as close to the back of your head as possible, hold for 5 breaths, and then exhale and relax.
Efficacy: Most effectively relieves cervical spine and spine.
Ancient yoga practice methods
(2) Eat too much and your stomach can hardly digest the following actions to help breathing training Lion breathing
Kneel on your knees, step on the ground on your toes, sit on your heels, open your fingers and support them on your knees, inhale through your nostrils, exhale through your mouth. When exhaling, stick your tongue downward as much as possible, look up between your eyebrows, and make a "ha" sound in your mouth. Relax after five breaths.
Efficacy: Classic yoga practice can eliminate flatulence and hiccups.
Maha's middle fingers and thumbs face each other, the rest of the fingers bend against each other, the thumbs down, hold for 10 breaths and then relax.
Efficacy: Stimulate the gastric reflex areas on both hands and help digestion.
Waist, leg and sole relaxation
(3) Shopping too much, climbing mountains and hiking, the following actions will help relax waist, legs and soles of feet after exercise
Simply sit down, place your left foot on your right thigh, place your left hand on your left knee, use your right elbow to press the center of your left foot, press and rub the sole, center of your foot, and heel in turn. After 10 breaths, switch left and right.
Efficacy: This is a foot massage that you can do yourself.
Toe relaxation After sitting in a sitting position, use both hands to interleave the toes of your feet in turn (it's a little difficult to try for the first time, but you will definitely be able to get the toes done. Hold for 10 breaths and then relax slowly.
Efficacy: It is also a relaxation technique and can relax at the same time.
Tiger style supports the ground with both hands and knees, and bends your waist with exhalation. Your left knee moves forward towards the tip of the nose, and your left toe is off the ground. After holding for 5 breaths, inhale and lower your waist, lift your left foot backwards and upwards. Switch left and right after 5 breaths.
Efficacy: Relax the muscles of the waist, back, and back of the thighs.
Yoga helps refresh your mind
(4) The following actions before going to work help refresh your mind
Lie on your back, keep your feet together and lift them up, close to the ground in front of your head, with your chin close to your collarbone, straighten your arms, and your palms down. Hold for 5 breaths and then relax.
Efficacy: Helps blood circulation back to the brain.
Stand in coconut tree style, feet should be the same as shoulder width, inhale and lift both hands, open your fingers as far as possible, keep your heels off the ground, look up, hold for 5 breaths, and then exhale and relax.
Efficacy: Makes the body feel upward.
Alternate breathing method simple sitting posture, place your right index finger and middle finger on your forehead, press your thumb on your right nostril, use your left nostril to inhale first and then breathe out, then exchange your ring finger to press your left nostril, use your right nostril to inhale first and then breathe out, then inhale left and right, inhale right and inhale left, the above is one round, relax after 5 rounds.
Efficacy: Also known as meridians or Yin-Yang breathing method, the action of refreshing the brain.
Considerations for yoga practice
1. If you feel dizzy and need to stop during breathing exercises, reduce the number of times next time and slowly increase it in future exercises.
2. Don't hold your breath while maintaining yoga movements, keep breathing deeply.
3. Except for "two" that can be done after meals, other exercises are best separated by more than 2 hours from the meal.
4. Just do your best to move, and don't force yourself to accidentally injure yourself.
5. Try not to do yoga exercises on a very soft bed. You can put a blanket or yoga mat on the floor to practice. (Internship Editor: Wu Jinyu)