Practicing warm-up yoga in winter

Practicing warm-up yoga in winter

Yoga is a good exercise in winter.

In winter, choose some exercises that reverse the spine and leg movements, which can achieve a good exercise effect, stimulate blood circulation throughout the body, and open up the meridians.

But we also have to keep in mind that every cell, every joint, every part, and every organ in our body has its useful life. It is also true that it is too late, and winter exercises should not blindly intensify and extend the time. Choose the right one.Positioning is the key.

  Complete breathing method 1.

Sit cross-legged.

  2.

With one hand on the abdomen, conscious focus on breathing.

  3.

Inhale slowly and deeply to fill the lungs, the lungs are pushed down and stretched out, the tibia is protruding, the tibia is stretched, and the tibia is slightly raised; then, exhaling slowly, the tibia is lowered, the tibia is retracted, and the horizontal extension is returnedThe tibia retracts.

  4.

One breath, one breath, repeat 5?
10 times.

  Efficacy: Helps inhale oxygen, increase the oxygen content of the blood, and accelerates metabolism, so that the toxicity is full, focus attention.

  Butterfly (also known as auspicious) 1.

Sit with your legs straight.

  2.

Separate your legs and bring your heels inward as close to your body as possible.

  3.

Grasp your feet with both hands, and pat the floor up and down with your legs, such as a butterfly spreading your wings, and pat your wings; keep breathing naturally during the movement.

  4.

You can also use your hands to press down on the hypertension to help your legs slap on the floor.

  Efficacy: Improve the problem of sedentary office, less physical activity, or stiff body after middle age, poor blood circulation, and often cold hands and feet; women who practice this style can relax bones and joints and improve menstrual irregularities.

  Outstanding right angle type 1.

Stand with your legs together.

  2.

Inhale, Democracy lifts, and raises it overhead.

  3.

Thumbs slap and exhale, with your upper body forward parallel to the ground.

  4.

Inhale to control posture, exhale naturally and relax.

  Efficacy: Promote blood circulation, improve hands, cold feet.

  Cobra style 1.

Lie on your back on the ground, relax your whole body; your chin touches the ground; your hands are close to your chest, your palms are close to the ground; your legs are swollen, and your insteps are close to the ground.

  2.

Inhale and slowly raise your head until your back, belly button, lower abdomen are on the ground, and your hands are relaxed into a “snake” shape.

  3.

Continue to inhale, straighten your arms slightly, lift your upper body, relax your shoulders, neck, belly button, lower abdomen, and your eyes up to the ceiling.

  4.
Relax your arms, slowly lower your body, touch your chin to the ground, place your hands on your side, and evenly breathe.
  After 30 seconds of rest, do the action again.

Repeat 5?
10 times.

  Efficacy: Strengthen cardiopulmonary function, enhance breathing, prevent colds.

  Eagle claw type 1.

Stand with your legs together.
  2.

Slightly flexed knees.

  3.

Raise your left leg, cross your right knee, and hook your left foot over your right calf.

  4.

Inhale, bend your ten fingers into the shape of an eagle claw, exhale, push your arms to the sides, and your upper body leans forward to keep breathing evenly.

  5,

Change your right leg across your left knee, hook your left calf, and repeat the above action.

Left and right as a group, repeat 5?
10 times.

  Efficacy: Promote blood circulation throughout the body, improve hands, cold feet.

  Twist type 1.

Feet parallel and slender, with shoulder width, keep breathing naturally.

  2.

Put your right hand on your left shoulder and push your body to the left and rear.

  3.

Put your left hand on your right shoulder and push your body to the right and rear.

  4.

Repeat 2?
3 movements, continuously turning the body 10?
20 times.

  Efficacy: Promote metabolism, boost the spirit, improve drowsiness; adjust the spine skew, strengthen the spine, straighten the posture; improve constipation and indigestion

  Fish style 1.

Lie on your back with your legs straight and breathe naturally.

  2.

Raise your upper body, support your elbows, and put your hands next to you.

Raise your head, raise your blood pressure, touch the ground to the top of your head, and maintain this position for 10?
20 seconds.

  3.

Inhale, put your hands together and extend to the top of your head. Your fingers should touch the ground.

Keep breathing evenly.
  4.

Continue to inhale, lift your legs together and lift them up, as far as possible, to the limit, and keep breathing evenly.

  4.
Raise the upper level slightly, raise your head, and slowly lower your body and head down.

  5,

Great rest of yoga ─ lie flat, head, neck, body straight, chin slightly retracted, legs spread apart with shoulder width, hands and palms facing upwards, flat body apart; the body is completely relaxed, breathing uniformly, keeping consciousness awake.
  6.

After 30 seconds of rest, do the action again.
Repeat 5?
10 times.

  Efficacy: The softness and strength of the waist can be exercised, and at the same time, the wrinkles can be eliminated well.

  Introduction to Yoga 1.

Whenever possible, find a place with a quiet, moderate temperature. It is ideal to be able to practice in the same place often.

Put a cushion or blanket on the ground to prevent physical injury.

There should be no furniture or other obstructions as far as possible, otherwise it will hinder the freedom of your body.

  2.

Wearing loose natural fabric clothing is best for barefoot.

It is best to remove jewelry and watches without wearing tight-fitting gowns.

Wear soft-soled shoes during this winter season.

  3.

Warm up before any exercise, fracture sports injuries, yoga is no exception, you can do yoga worship.

  4.

Accompanied by fitness yoga music or light music while practicing, it can increase the interest of the practitioner, and also change the nerves to be more peaceful and the mind more peaceful.

Of course, pay attention to lowering the volume when practicing.

  5,

The ideal time to practice yoga is after getting up or before going to bed, of course, as long as you can practice at any time.

At least 3 before practice?
4 hours, 1 hour after eating is more suitable for yoga practitioners and more scientific, but if needed, drink a cup of liquid food is also possible.