How to practice yoga at home: 10 recommended yoga methods

　　10 ways to practice yoga

　　The first type, shoulder rotation type

　　Put the fingertips of both hands on the shoulders, circle the elbow joints from front to back, and cooperate with the breathing. When inhaling, go up and when exhaling, do it 9 times until the shoulders and neck are slightly warm.

　　Shoulder rotation can relax the shoulder joint, and it is also a very good exercise to adjust the cervical spine. If you want to treat the cervical spine, you must first improve the shoulders and back. Therefore, unblocking the shoulders is also unblocking the neck, and it can also prevent cold Woolen cloth.

　　The second pose, mountain pose with arms extended upwards

　　Stand up straight, cross your hands, and push your palms directly upward. You can bend your body to the left and right sides as you breathe. Inhale upward, exhale to the left, inhale upward, exhale to the right, do 5 times. Pay attention to keeping your ribs slightly retracted and your abdomen tightened, and don't slump your waist.

　　Mountain pose with arms stretched upward can further stretch the shoulders and back, stretch the muscles in these parts, prevent stiffness in the shoulders and back, and dredge Qi and blood.

　　The third pose, double angle pose with arms crossed behind the back

　　Spread your legs as wide as your pelvis, clasp your hands behind your back, palms facing inward, and open the front of your shoulders and chest. Inhale and lift the chest upward. Exhale and fold forward from the hip joint. Raise your arms as much as possible, but lift your shoulders away from your ears and let your head droop naturally. Eye Look towards the knee joint. Hold for 5 breaths, then inhale and slowly lift your upper body, exhale, relax your hands, and breathe naturally. The double-angle pose with the arms crossed behind the back is also a very good posture for improving upper back and shoulder and neck problems. It is also very effective in improving hunchback and chest holding. At the beginning, the arms may not be straightened, mainly due to the buckling of the shoulder joints and excessive chest holding. Regular practice can restore a straight posture!

　　The fourth pose, warrior pose

　　Stand with your legs one leg's length apart, toes pointing forward. Turn your right foot outward 90 degrees, your left foot facing forward, and the heel of your right foot and the sole of your left foot in a straight line. Inhale, open your arms and stretch them to both sides. Exhale, bend your right leg to 90 degrees, keep your knees directly above your ankles, and do not buckle inward. Keep the center of gravity between the legs, hold for 5 breaths, and then switch to the other side.

　　Warrior-style exercises can strengthen the lower limbs, tighten thigh muscles, and strengthen the body. Winter exercises can increase blood circulation in the lower limbs and eliminate coldness in the legs and feet.

　　Fifth pose, triangle stretch

　　Stand with your legs one leg's length apart, toes pointing forward. Turn your right foot outward 90 degrees, your left foot facing forward, and the heel of your right foot and the sole of your left foot in a straight line. Inhale, open your arms and stretch them to both sides. When you exhale, lengthen your body to the right. Place your right hand on the tibia of your right calf and stretch your left hand directly upward. Keeping your body and legs on the same plane, you can turn your head to look at the fingers above. Hold for 5 breaths, inhale back and switch to the opposite direction.

　　Triangle pose can flex the hip joints, eliminate fat on the outside of the hips, stretch the muscles of the lower limbs, and stretch the spine. exercise neck, face skin Very beneficial too.

　　The sixth pose, balance pose - tree pose

　　Stand in Mountain Pose with your feet together, lift your right foot and step on the inner root of your left thigh, open your knees outwards, clasp your hands in front of your chest, inhale and stretch your arms upwards, keep the inner sides of your arms close to your ears, hold for 5 breaths, then put your hands down and switch directions.

　　Tree pose can strengthen the lower limbs, slim the thighs, open up tight hips, and cultivate concentration.

　　Seventh pose, downward dog

　　Downward Dog is similar to a semi-inverted posture. If you can't do the inversion exercise yet, you can use Downward Dog instead. Bend your knees and stand with your hands forward. Spread your palms apart and press down, keeping your index finger facing forward, and the inside of your palm should be completely pressed against the ground. Inhale and lift your knees, push your shoulders back until your arms and torso form a line, straighten your legs, step your heels down, and raise your buttocks as high as possible. If your shoulders are very stiff or your hamstrings are too tight, causing your back to arch a lot, you can first raise your heels and bend your knees to fully lengthen your spine, then try to slowly straighten your knees and press down on your heels. Hold for 5 breaths. When exhaling, bend your knees to the ground, sit your hips back toward your heels, and lean forward. baby Rest.

　　Downward dog has many benefits. It stretches the shoulders, back and thighs, strengthens the muscles of the arms and lower limbs, tightens the core, and includes most of the benefits of the inverted posture. It is a very good whole-body exercise. If you don’t have time to practice yoga, you might as well practice the downward dog pose and hold for a few breaths, which can also be a good exercise for the body.

　　Eighth pose, locust pose

　　Lie prone on the ground, place your hands behind your body and cross your fingers, inhale and pull your hands back, exhale and lift your legs, keeping your arms as high as possible and your legs straight. Hold for 5 breaths, exhale and relax your body.

　　Locust pose is a very good exercise for strengthening the back. Students with low back problems can practice this pose more often, which can strengthen the strength of the lower back, restore a straight posture, and improve the stability of the lumbar spine. disease。

　　The ninth pose, supine twist

　　Lie flat on your back, inhale and bend your knees to your chest, exhale and bend your knees to the right, keeping your lower and lower legs at 90 degrees, your torso and thighs at 90 degrees, and your shoulders on both sides are fixed on the ground and do not leave. Hold for 5 breaths, then switch to the opposite direction.

　　Supine twisting can relax the lower back, especially relieve pain in the lower back, open the chest, and soothe nerve system to calm down nervous and excited nerves.

　　The tenth pose, lying on your back and relaxing

　　Lie flat, with your feet spread apart naturally, your toes pointing slightly outward, and sinking naturally. Place your hands at your sides, palms facing up. The gluteal muscles move slightly downward, extending the lower back, bringing the shoulder blades closer to the middle, and opening the chest. You can cover your body with a blanket to keep warm and relax for 5 minutes. When you get up, you can stretch first, then turn to the right side and get up slowly.