9-style yoga make you energetic

Yoga experts invented a series of campaigns in Iraq, practicing four times a week, the key is to focus on the spirit: when you keep every movement, the observation of your body is how to react, and you must bear in mandibular joint? Does hold your breath? If so, try to relax your body, you will feel less like the beginning of trouble. Before she began practicing yoga a week, according to the order of at least three times to repeat the following actions. The number of times to do the same for the other side, after the side finished, each posture should be done between the smooth.

The first week of every movement breathe 2 to 3 times.For the first time to maintain 30 seconds, four weeks increased gradually after 2 minutes. To do the movements of the time to pay attention to your breathing: breathe in slowly summon the abdomen, and start you in the ribs. Breath, let your belly go slowly deflated, the natural state, with the nose rather than mouth breathing. Lying down, arms on both sides of the body away from the body a few feet away, palms up, the end of movement, legs relaxed, and slightly separated. Note that slowly and steadily breathing. As you move from one position to another position, pay attention to maintaining a balance and do not hold your breath. For action when the breath, maintaining and relax when the suction and deep breathing.

1, face down on the hands and feet are flat on the floor, his hands in front of the shoulder: Year of the head, back and buttocks should be as straight line, suction, hand stays way. Breath, and legs straight, lift the buttocks, making the body and ground into a triangle. Your body weight to be evenly distributed to your hands and feet. Shuang Zhang stays, the thigh, back, raising the buttocks, heels as closely aligns the ground, stretching your spine, adhere to this position for 30 seconds kinds, pay attention to breathing.

2, unilateral right balance of the previous one type flip your body, inhale, lower left hip, lift the right hip,Until the left hand and left foot by the lateral support for your body (body into a straight line from head to toe, and with the ground tilt). Will be stacked in the left foot on the right foot, legs straight, and over the left shoulder slightly forward, raised his right arm until it is perpendicular to your body (so your body into a cross-type). Abdomen, pelvis do not move; to maintain the 15 seconds. (Meditation, Qu left leg so the knee touch the ground) down to turning the body, left Rotary, the return to the first type. Balance in the opposite direction to repeat unilateral action, and then return to the first type, prepared to do his next move.

3, support-type starting from the first type, straight legs and arms,Put down your hips until your head, buttocks and legs to form a straight line (a full support for action), Hing Wah Street West from a bit of your toes, bring the body up a little, take a deep breath for 10 seconds.

4, crank support from the support-type start crank and lower body (to keep the body straight), this point, the elbows should be firmly on your way on both sides of the body until your elbows as far as possible into a 90-degree angle with the arm . Look forward, chest, shoulder blades down, breathe evenly and to maintain this position for 15 seconds. Straight arms, and to maintain support for type 10 seconds. And then raised his hips to do the first type.

5, half-boat-style from the first start legs stretched forward, made to sit cross-legged position, and then lying back, legs stretch. Bending the knee to the chest, hand on thigh, back, spine and parallel to the ground, to maintain this position, and then straight legs, adhere to 15 seconds. To lift the body slightly to point the arm toward the legs start, persist in 5 seconds, while breathing evenly and will repeat this action 1 to 3 times.

6, cicada-style-type from the previous one began to lie down and turn a body, lying on the floor, legs straight, arms at your sides, palms down, his forehead is also down,To tighten the hip hip bone was fixed on the ground. Contraction scapula, lifted up the head and chest to make it off the ground, arms stretched backward; the same time, lift legs off the ground. At the highest point of time, you will rely on the abdomen and hip to maintain balance (between the two ends of the body stretch). Slowly down, then lift hips back to the first type.

7, power-type starting from the first type, right foot step forward, made a dash forward action. Then step the left foot and right foot feet close together (in order to maintain a balance, a little bit can also be separated), lower my eyes,So that the thigh almost parallel with the ground (as if you are sitting in a chair). Put his arms over his head, to the point of view, the spine naturally curved. Abdomen, breathing evenly, to maintain this position for at least 30 to 45 seconds.

8, forward Qu body style from the previous one, the former music form (if necessary, the hand can be escorted thigh), so the upper body coincide with the thigh, until your hands enough to the ground, relax 45-60 seconds, the knee can be straight or it can be bent, depending on your comfort level.

9, relaxed style from the previous song-bodied, kneeling on the ground,Then lie down and go, his legs are free to separate; feet to open. Relax arm, placed the body sides, palms up, head do not distorted, close your eyes. Normal breathing, feel your body is completely relaxed. Physically and psychologically you are completely relaxed while continuing to breathe, to maintain this position for at least 5 minutes, then do you have to do things.