White-collar men and tailor customized yoga

Modern man pressure, physical wear and tear to accelerate, and many people in the 30-year-old golden age, they begin to experience "physical watered down" dilemma.

In addition to maintaining a healthy posture, yoga's greatest contribution is to help men stay away from pressure, heart disease and depression; breathing the interest rate adjustment of exercise, you can calm down so that the feelings of restlessness.

Speaking of yoga, people always think it is more suitable for women.

In fact, yoga is a kind of pay attention to the natural balance of health fitness method, for men,Yoga is a very good decompression method that can help change the impetuous character, improve self-control ability to amend the bad habits. Yoga enthusiasts in the United States, about half are men, many of them dignitaries and Star: Former IOC President Samaranch, Qi, Hollywood actor Mel Gibson, Woody Harrelson and so on.

Male white-collar workers for the common back pain and emotional anguish, introduced here a few simple yoga movements, men adhere to exercise, can improve flexibility, to mobilize the muscles are not often used. To slow down, Do not worry,You will gradually feel the vitality of post-stretching limbs to reproduce.

Camel-style - to strengthen the vertebral column and caudal power, which can relieve backache.

1, legs and knees shoulder width.

2, hand grasp the ankle, the body was arcuate.

3, hips forward, remember legs should be perpendicular to the ground.

4, breathe deeply three times, slowly through the waist up.

Cow-type --- make the spine straight, to improve the hands and feet, shoulders rigid situation, ease the sciatica, and strengthen kidney function.

1, sit down, legs straight forward.

2, left foot across the right thigh, left palm placed beside the right thigh. (At this point in the left thigh, right calf should be belowHis right foot palm pressure in the left hip below) 3, pay attention to the body straight, feet stacked together, knee to right.

4, left hand back on my back, his right hand bent backwards on the move down slowly withholding his left hand.

5, the eyes look a little ahead, natural breathing, the maintenance of 5 seconds.

6, relaxation, rehabilitation. About change sides do it again.

Side reverse-type --- stretch abdominal and gluteal muscle, help to eliminate beer belly.

1, standing,Let the right leg near the knee chair, put his right foot on the chair.

2, with the left hand grasp the right ankle, right arm extended upward in the air to the chest to the right of the rotation.

3, spine stretch, expand the chest.

4, maintaining this position, and then relax for a different direction to do the same action.

Right-angle type --- extended shoulders, shoulder and neck stiffness to eliminate.

1, two hands separately, and shoulder width, on the wall,Back a few steps, until at right angles to the body and hips.

2, evenly stretching fingers, hand and wrist pressure in the wall.

3, relax the neck, but do not hung his head.

4, so that back of his neck and spine into a horizontal plane, to maintain this position for two minutes.

--- Stretching legs stretching back style rear as well as the lower back muscles, the brain to relax.

1, standing at about 30 cm from the wall, far away, back washed walls.

2, the buttocks against the wall, to the hip axis bending down, when the abdominal muscles involved in this action, the knees can be slightly bent.

3, when your spine when you get the full stretch, and slowly straighten legs, chest, close to the thigh.

4, stay a little while, to be a deep breath, neck should be relaxed.

5, to keep this position for one minute, then slowly stand up.

Toe Type --- open the hip joints, peaceful mood.

1, sit down. Legs bent, left foot is relatively close together.

2, the hand holding the ankle, leaning forward until you touch the ground.

3, slowly breathe deeply three times, relying on the strength waist up.

Men practicing yoga is also a natural entry barriers. Muscle and soft men than women to relax, just started practicing yoga stretch stretched, very difficult. Beginners should be a little patient, step by step, and strive to practice, usually 3 months will be improved.

Some of yoga, the body higher, but not good practice to be injured. If you have any of the following diseases, please consult a doctor before practicing yoga opinion: the cervical, thoracic or lumbar intervertebral disc damage, arteriosclerosis; severe hypertension or hypotension; glaucoma, retinal loose; severe osteoporosis or cervical inflammation; stroke or blood coagulation occurs. Lack of exercise, yoga or elderly people, the initial action should be slow and easy to start to keep breathing, do not manage difficult posture to avoid injury.