Of self-cultivation and yoga to a close contact with

Now self-cultivation by the city people an unprecedented value, the ancient yoga popular in China, a place to learn yoga, more and more people love it and it can finally close contact.

Classic Yoga Recommended:

OL Yoga:

OL mostly long Sitting at his desk in front of computers to work easily lead to back pain, the following is a set of yoga exercises are suitable for OL,OL who can help lift the neck, shoulders, back discomfort, eliminate fatigue day.

1, spine twist-type

Practices:

A, to come forward to sitting, legs straight forward, bending his right leg, put his right foot on the base of the left thigh.

B, breath, turn to the left of the upper torso, will try to recover the back of his left arm, right hand stretched forward to seize the left foot.

C, head turned to the right, two to look beyond the right shoulder, normal breathing,To maintain this position 10-20 seconds, release the right foot to restore the right and left switching redo this type.

Tip: rotation by neck, chest, waist conscious order to reverse the order from top to bottom, use the cervical spine caused by jerk.

Benefits: Elimination of the shoulders, neck of the congestion, so that a more flexible spine and prevent back pain and lumbar rheumatism. At work feeling tired or nervous, they can practice 1-3 times this feature will lead to a clear mind and enhance the work of vitality.

2, Cobra style

Practices:

A, the start of prone position, hands attached to the side, legs close together, so that the casual side of the cheek, the body completely relaxed.

B, turning his head, so that his forehead leaning on the ground. Use only the muscles of the face and neck, slowly tilt your head, head back Alice better.

C, to play the role of back muscles (not hands), to gradually raise the shoulders and torso, while slowly inhale,Placed his hands under shoulders, fingers, hands relative. Slowly push up, so that his back continued to rise, should only need to feel comfortable for the degrees, the navel closely aligns the ground as much as possible. Head to the top and rear of the pulling, pushing the arm straight.

D, to maintain this position 10-20 seconds, breathing normally.

E, breath slowly and gradually put the trunk back on the floor. His head turned to one side, the body relax, and then do 2 times.

Tip: When lifting the trunk, tilt back, we should start with the spine began to tilt the spine at the top of Section I,Then a spine and a spine rises upward tilt, recovery, the next first down the back and spine, paste, a spine, then a spine to go, until the chest back to the ground.

Benefits: helps treatment of back pain and spinal injuries, to help lift the constipation, and assist in correcting menstrual disorders. However, suffering from hyperthyroidism, intestinal tuberculosis, gastric ulcer and hernia of the people not to do this exercise.

3, legs stretched back style

Practices:

A, legs straight and close together do a good job, back straight, both hands to seize the two-legged big toe.

B, adjusted, after a good breathing, deep breathing, upper body from the waist to the head followed by post-Ting.

C, breath, while cited by the amount of the spine forward, so that upper body flexion, bowed his head department, to make it as close to his knees, closes his eyes, finally accept it places the air call to make, stay 10-20 seconds .

D, inhale the same time, upper body lift, restore. Repeat 1-2 times longer to do.

Benefits: Elimination of abdominal congestion, enhance gastrointestinal function. According to the ancient yogis say, the men practice this feature can cure impotence, enhance sexual performance.

4, supine relaxation Gong

Practices:

A, affixed to sit back, arms at your sides, palms up, feet on the floor to open a natural place.

B, closes his eyes, relax the body, calm and natural breathing, and Italy keep their breath.

Benefits: nervous tension to be removed, heart to be quiet, the body to restore vitality to cure stress, neurasthenia and insomnia a good way.

Attend yoga 8 Note:

A coach: Select coaches are very important,To follow the high-level, high-quality, both in body and mind to lead your coach;

2, site: If it is indoors learning, to choose wide-open spaces and beautiful environment, good ventilation, fresh air of the environment; their practice regularly and can also choose to forest, grassland, riparian and other tranquil and beautiful natural environment.

3, clothing: thin, breathable, loose and comfortable, easy to a variety of body movements, exercises barefoot.

4, fasting practice: over 30 minutes before the end of eating and bathing.

5, Spirit should be concentrated: slow soft, with the breath, breathing evenly slow, rain, continued.

6, do not over-tension and reluctance force: what one can, do not impatient for success, not competing with others.

7, preferably adhere to a daily (or 5-6 times per week): each at least 20 minutes, and regularly carry out.

8, food: follow the principles of yoga diet.