Medical fitness Yoga

1. Yoga meet medical fitness of

(A) fully relax-basic Yoga pose stand, lay.

Which back relax-for the Elimination of tension is the most effective. People stand, to resist gravity will make many muscles tense, back to the brain to pass anti-gravity muscle relaxation. In practice, be stretched position will have slight stretching and tension. So after you finish the action, to fully relax-to relax, relieve muscle tension and soreness, help to enter the State of meditation, and cause the body to regain energy and vitality. (2) deep abdominal breathing can guide the body and consciousness with eyes closed, I relax feeling, also can eliminate tension and ensure the smooth flow of life energy in the body. Leisurely abdominal breathing, with 6 series action combinations, you can make the parasympathetic play a leading role, regulating hormone gland, enhance immunity, the cure of the body. Second, the medical fitness of process table: back, body weight unloaded on the ground. Maintain this posture you can unlock the unnatural stress and distortion. When there are "very tired today, nothing to do" feeling, practice this process table can experience the body completely relaxed, discharge of tension. Process table process: supine abdominal breathing--back baby--set a single knee room application--arch-type--a supine lateral movement-the-shoulder vertical--back relax-type (a) supine abdominal breathing 1. supine. Open your legs and waist width, set up the knees. Two hands overlap, palm facing downward. Massage of the abdomen counter-clockwise. 2. using both hands of the thumb and index finger to make a triangle shaped, put her hands around the navel. Press and hold the abdomen, from nose to abdominal distention. Then press and hold the abdomen by hand, from the nose slowly exhale. 3. repeated do 5 ~ 10 back, adjust the breath, and relax your back. (B) lay baby-1. supine, two cubits cling to knees. Elbows have difficulties with elbow clasped before. 2. keeping hold of positions so that the knee knees close to the abdomen, slowly with abdominal breathing. Breathe in the belly up, then exhale the abdominal fluffy. By compression of the stomach and abdominal breathing, you can accept all the internal organs massage effects. 3. repeatedly done 3 times, relax your arms straight legs. Back to relax. (3) the application of the single lap turned 1. lie close together two legs. Bend your right knee to the left knee. Open your hands and body into 60-degree position. Hands, suction. 2. side breath while slowly pull the right knee to the left. Side suction side leg back positive. 3. side breath right knee with both hands to pull to the right. Then, breathe side leg back positive. Repeat once. Getter returns to action 1, call the hourly straighten legs. On the other side is also such a practice. 4. supine, breathing relaxation. (4) arch-1. supine and standing up knees and open. Wrung ankle. 2. side suction side trampling ground raised his waist. Bring awareness to the hips, keeping the natural breath 5 seconds. 3. side breath slowly down the side. 4. to lay down their arms straight legs, back and relax. (5) supine lateral movement (1), back, legs are close to each other. Cross hands. 2. side suction side of the crossover of palms facing you, push straight heel, a straight line. 3. side suction side to waist-centric make legs and two arms bent to the right into "<", strained left. 4. (figure 223) side suction side returns 2. Back relax arms and legs, breathing relaxation. (6) shoulder vertical 1. supine, keep her legs. Two-arm extension, on your side, Palm, suction. 2. side slowly exhale side lift the legs, then lift the hips to knees and ground parallel, gently touch back, if you can, can make the toe across the top and the ground. Maintain the natural breath for a moment. 3. side suction to the hips, the legs back to 90 degrees with the surface. Then put the consciousness into the stomach muscles, exhale side legs on the ground. 4. back to relax. (VII) supine relax-1. legs spread wider than the waist slightly, the palm facing up. Consciousness to fully feel the body of all weight unloaded to the ground. 2. keep the consciousness into the toe, feeling in the mood to relax. Then. The heart to feel from the foot to the thigh and from bottom to top in order to relax. 3. relaxed order from the hips, waist, back, shoulders, abdomen to relax with chest plenary. Then, make sense to two arm, shoulder, fingers relaxed. 4. the consciousness to the neck, jaw, mouth, face, eye depths around, eyes, temples, forehead, the entire head full relax.