As the saying goes, winter is a good time to “store essence”
. 
It’s a very good way to keep fit by insisting on exercise and yoga in winter
. 
If you insist on practicing yoga for one hour every day in autumn and winter, you will feel these changes of your body: the first to fifth minutes: release lubricating fluid from joints
. 
Before practicing yoga in autumn and winter, warm-up exercises will release the chemical substances that are born into energy
. 
At this time, the heart will be full of energy The blood flow increased and the muscles were warmed up
. 
The stiffness of the joints begins to decrease and the release of lubricant makes it easier for you to move your body
. 
6 ~ 10 minutes: after vasodilation, the heart rate increased to about 140 beats per minute
. 
With the rhythm of exercise, the body’s blood pressure will rise slightly, but the body will release chemicals that can dilate blood vessels to offset this potential danger, and more blood and oxygen will be continuously delivered to the working muscles
. 
11 ~ 20 minutes: hormone secretion rises, body temperature rises, you will start sweating
. 
With the extension of the body, breathing at this time may become a little difficult
.
The secretion of hormones such as adrenaline and glucagon increases in order to deliver energy to muscles
.
21 ~ 45 minutes: more fat burning, at this time, you will feel energetic, with the release of body tension, the brain will release feel good endorphins, you will start to relax
.
As fat burns, insulin production begins to decline, which is great news for overweight people or people with diabetes
.
The 46th to 60th minute: muscles start to be tired
.
When yoga is nearly an hour, your muscles may feel tired because the storage of carbohydrates in your body is reduced
.
When you calm down, your heart rate and breathing will slow down
.
Although the amount of heat you burn will decrease later, it is still more than before
.
This high calorie state will last for one hour
.
Practicing yoga in winter can not only help you warm up and activate the collaterals, cultivate your body and nourish your nature, burn fat and lose weight, but also help you improve your immunity and stay away from the invasion of influenza
.
Today, I recommend the following series of postures to practice in winter: 1
.
Simple sitting
.
As the name suggests, it’s the most suitable posture for meditation
.
In many Asian countries, it’s the sitting posture for eating! Focus on your breathing and control as you practice
.
Open your chest, relax your brain, and enjoy the peace and tranquility that this pose brings you
.
2 sitting angle sitting angle requires sitting on the yoga mat, straight back, legs as far as possible to expand
.
It’s good to exercise on an empty stomach in the morning, or in the evening 4 to 6 hours after dinner
.
In this pose, it stretches the upper body, calms the brain, eliminates mental stress and improves flexibility
.
This pose requires sitting on a yoga mat and twisting the side of the spine
.
Hatha Yoga belongs to the level of beginners
.
Practice for 30 to 60 seconds at a time
.
Twist can fully extend the chest, massage the abdomen, relieve the symptoms of slow metabolism in winter, and promote digestion and absorption
.
The back of this pose needs to be arched like a bridge, so it is named
.
It is best to practice on an empty stomach in the morning
.
An exercise for 30-60 seconds can make the body consume fat while keeping balance, open the chest and lungs, regulate the thyroid gland and improve digestion
.
5
.
Cobra style is suitable for fasting and bowel clearing exercises in the morning
.
The posture is at the level of beginners of Ashtanga Yoga, with a set of movements lasting 15 to 30 seconds
.
It can improve the oxygen and blood circulation of the whole body
.
Expand the chest, smooth the breathing channel of the lungs, the movement can also increase the flexibility of the body, calm the mood, stretch and exercise the back muscles
.
If you want to achieve the best effect of this asana, it is recommended to do it on an empty stomach in the morning
.
Asana belongs to the primary yoga asana, and a group of practice lasts 30-60 seconds
.
Anti table exercise can make the inhaled gas go deep into the whole body, enhance the heat inside the body, and promote the blood circulation of the whole body more smoothly
.
The body lifting pose is a necessary practice at the end of every Yoga course
.
The pose requires supine relaxation and belongs to the basic position of Ashtanga Yoga
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Lie flat until you feel completely relaxed
.
It can relax the whole body and mind and take away any anxiety or stress
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Together with meditation, it can make people recover completely and calm down
.
There are many benefits of yoga in autumn and winter, but it’s cold in winter
.
The human body is easy to be stiff, so we can’t rush to do difficult movements
.
We must strengthen the warm-up link in the early stage, and pay attention to keep warm..
.
