In the beam angle type, bend the knees of both legs, with the soles of both feet together, the heels close to the perineum, and the outer edge of the feet close to the ground
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Pay attention to the twist of waist and abdomen
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Next, Xiao Bian will give you a very good little trick after the practice of postures – Meditation breathing method, which can help the practitioners better get into sleep! Video explanation content: Meditation breathing method on camera: Teacher Wang Jing (video shooting: Yoga net) duration: 5’13 “course introduction today’s content is from yoga net Teacher Wang Jing’s course” daily essential good morning × 15 good night × 05 yoga practice “
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Note that some Jia people may have a very high knee, do not force the knee down, you can use a thick pillow or yoga brick pad to ease the pressure under the knees on both sides
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Let the whole back completely relax, inhale, bend the right knee up, put the left hand on the outside of the right knee, expand the right hand outward, exhale, slowly pull the right leg to the left, twist the neck, look at the right hand or close the eyes after twisting, keep 5 ~ 10 even deep breathing, slowly return to the right side, and Practice on the other side
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Supine twist type supine on the mat surface, hands on both sides of the body, feel the neck hanging pressure Jia people can pad blanket under the neck
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Keep 5-10 slow, deep breaths and quit the pose
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When you exit cross legging, shake your legs to relax
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Hold the toes of both feet with both hands to keep the spine straight
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Take 10-15 deep breaths
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Inhale deeply and slowly, inhale tranquility, peace and freedom into the lungs, extend the whole body, exhale completely, and slowly exhale the waste gas out of the body
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After a busy day’s work, when I take a fragrant hot bath and lie in bed ready to fall asleep, I find that I can’t sleep after tossing and turning? The body really has its own little temper, even if the eyes and brain need sleep, but still can’t sleep safely, this is also called “insomnia”
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This article was created by yoga net,
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It’s OK for two days in a day, but once you are in long-term insomnia, dreaminess, light sleep, and poor sleep quality, you will not only look 5-7 years older than your peers, but also cause endocrine disorders, rough and dark skin, hair loss, anxiety and irritability, and sharp decline of body immunity Every night before going to bed practice for a while, to help practitioners Shujin Huoxue, release negative and unhappy emotions, so as to achieve rapid sleep, improve sleep conditions, regulate the role of body and mind! In today’s class, you can choose to sit cross legged with double or single plates
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If there is pressure at the waist after cross legging, you can cushion a blanket or a thin pillow under the hip to relieve the pressure
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Exhale, bend forward, inhale, extend the spine upward, and tighten the abdomen; with each inhalation, extend the spine, and exhale slowly downward
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You can choose the difficulty of cross legging according to your own degree
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Often doing this exercise can relieve the fatigue and tension of the spine, balance the internal system of the body, twist the leg can also stimulate the bladder and gallbladder, promote gastrointestinal digestion, improve constipation
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If your shoulders are off the ground, you can put blankets or pillows under your knees
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The range of bending forward is selected according to your own practice level, and do not force yourself
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If you want to learn more content, you can scan the QR code above and directly enter the course
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